programs gym photos nutrition videos

Wednesday Dec 7

Today's Warm Up: Traveling Kick Up (to handstand) progressions Version 1 requires you to kick up, stacking the shoulders and hips over the hands while keeping the knees tucked close to the chest. Version 2 requires you to kick up, stacking the shoulders and hips over the hands while keeping the trailing leg as close to the ground as possible. Kick up, get as close to the ideal position as possible, kick down, take a step foreword, and repeat the length of the gym (V1 first, rest, then do V2). Try to calibrate each kick up so that you find a brief moment of balance. Please note that object of the drill is to hone the kick up, not to try a handstand with every rep. This is a lot more tiring than it looks. Today's Skill/Teck/Str Element: Ring Push Up Strength Work. Treat this like a heavy bench press session. Warm up, and then choose the hardest ring progression that you can do (knees, standard, bulgarian, archer, feet elevated, weighted, planche etc) for 6 sets of 3-5 reps. This is strength work, not conditioning work, so make it difficult, and take a lot of rest between sets. Today's Workout: 5 V Sit ups 7 Burpees 9/9 Single Dumbbell Hang Power Cleans (normals use 40/25lbs, firebreathers use 45/30lbs) Rounds in 12 min A