1 Feb 2016

Warm Up: (15 mins)
Dynamics
Mobility
Run prep

WORK: (21 mins)
10 min tempo row, change tempo every 2 mins for max metres while trying to maintain same pace each round:
SPM:  18/22/26/30/18

REST 1 MIN, then 10 MIN EMOM:

5 shuttle runs (redline to rig) (t & b = 1)

OPEN GYM:  20 MINS
Spend 20 mins working on a skill / progression work or lift as follows:

Pull Up:
2 x 5 negatives
3 x 10 Strict banded
2 x 5 low bar
2 x 5 inverted rows

HSPU:  Pick 1,2, or 3 depending on where you are in your handstand ability.  Note:  If you have not met your standards for the second level of HS work (pike position push ups), you are not cleared to work #3 (see instagram video posted to SHOPGYM group on FB)

Level 1. Hollow Body Plank Shoulder Taps- Hand placement should be shoulder width with shoulders stacked directly over the elbow and wrist with fingers spread wide and middle finger pointed forward. Maintain a proper hollow position throughout while pressing away from the floor through the palms and protracting the shoulder blades, tucking the ribs, pulling belly button to spine, tucking the pelvis, engaging the glutes and legs, and squeezing the heels together. From there keep hips and shoulders squared to floor and maintain a neutral spine. Then you're ready to tap your shoulders!

Level 2. Pike Shoulder Taps- Aim to hit a stacked position with hips over shoulders, elbows, and wrists. You may have a slight bend at the knee if there is tightness though the posterior chain. Shoulders press into the shoulders while you actively push away from the floor while tapping your shoulders!

Level 3. Inverted Hollow Body Shoulder Taps- Proper stacked position and overhead mobility is crucial for this progression. Stay tight while applying all of the above to begin tapping shoulders!

Level 2/3:  Power Monkey hs work with bands
Level 1:  Handstand walkouts from standing position to plank and back

Muscle Up:
2 x 5 Ring to chest pulls
3 x 3 banded seated transitions
3 x 3 Russian dips

Snatch:
From hang position, rest 1-2 minutes between each set, focus on setup (feet, knees, chest/shoulders tight and over the bar), hip extension (standing up tall), and fast transition

2 x 6 pulls
2 x 6 pull/muscle snatch with hold on toes at finish (so one set is pull-muscle-pull-muscle-pull-muscle)
2 x 6 OHS