Stretching on a daily basis is a necessity for gains in mobility and injury prevention. Please note that the stretches listed below are to be utilized as often as possible even though they aren’t necessarily a part of your daily programming. Additionally, a low-impact and light warm-up is always recommended before stretching, e.g. Assault Bike, a light jog, Bear Crawls, Wall Balls etc.
Please take a look at the recommended stretches and try to include them in your daily warm-up if at all possible. The stretches/warm-ups are listed in what we would consider order of importance, yet depending on the skills you are working on for the day and your own personal needs the list may (and should) change.
Banded Scarecrow (Upper Anterior Chain Opener)
Rocking Box Bridges (Thoracic Mobility)
OR
*Overhead Barbell Underarm Stretch + Wall Bridge
Straddle and Pike Stretch (Adductor and Hamstring Mobility)
Band-Assisted Lat and Hip Flexor Stretch
Single Arm Hang from Bar (Lat and Pec Stretch)
Over the Shoulder Barbell Stretch
Calf and Hamstring Combo Stretch
Banded-Assisted Cross-Pull Scap Retraction
If you do not yet know how to read Tempo, watch this video.
Session One
A.
Spend three minutes working on proper hand and foot placement for a Kick to Handstand.
Immediately followed by. . .
Every 30 seconds, for 2 minute (4 sets) of:
Donkey Kicks x 10 reps
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Three-Quarter Handstand on Wall x 15 seconds (If possible, attempt to climb your feet further up the wall to get your hands as close to the wall as possible.)
Followed by. . .
Spend three minutes working on a Forward Roll.
B.
Every 30 seconds, for 8 minutes (4 sets) of:
Interval 1 – V-Up x 10-15 reps
Interval 2 – Pike Stretch x 20 seconds
Interval 3 – Kipping Half Toes-To-Bar x 10 reps
Interval 4 – Supine Overhead Plate Lifts (10#/15#) x 10 reps
C.
60 seconds of:
Chest-To-Bar Elbow Drivers x max reps
Session Two
A.
If you are unfamiar with the False Grip, watch this video.
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Ring Pull-Up Negatives (with False Grip) x 4 reps @ 30A1
Interval 2 – Jump to Low Catch from Box (2 second pause in Catch Position) x 5 reps
Followed by. . .
Every minute, on the minute, for 5 minutes ( 5 sets) of:
Squatted Muscle-Up Transitions x 5 reps @ 2222
Followed by. . .
Option 1 –
Rest 60 seconds, then. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Strict Muscle-Up x 1 rep)
Option 2 –
Every minute, on the minute, for 3 minutes (3 sets) of:
Ring Muscle-Up Negatives x 4 reps (slow and controlled)
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Elbow Drop Push-Ups x 5 reps
B.
With a 2 minute time cap, complete one set each of:
Movement 1 – Scap Pull-Ups x 10 reps
Movement 2 – Bouncing Scap Pull-Ups x 10 reps
Movement 3 – Ring Swings x 10 reps
Followed by. . .
Every 30 seconds, for 4 minutes, complete:
Two sets of:
Snap Pulls x 10 reps
Followed by. . .
Two sets of:
Snap Pulls with Small Backswing x 5 reps
Followed by. . .
Four sets of:
Pop Swing x 5 reps
Followed by. . .
One set of:
Cast Swing x 2 reps
Followed by. . .
Option 1 – Spend 2 minutes attempting your first Kipping Muscle-Up
Option 2 – Muscle-Up Transition with Feet on Floor x 20 reps (Be sure not to use your feet more than necessary in order to get above the rings. If you don’t ever miss a rep then you are using your legs too much.)
Session Three
A.
If you are unfamiliar with Handstand Push-Up Negatives and proper position for a handstand Push-Up, watch this video.
One set of:
Movement 1 – Over The Shoulder Barbell Stretch x 30 seconds (each arm)
Movement 2 – Twisted Cross
(pec stretch) x 30 seconds (each arm)
Followed by. . .
One set of:
Wall Slides x 30 reps (or 90 seconds)
Followed by. . .
Option 1 (less difficult) –
Every 30 seconds, for 4 minutes (8 sets) of:
Downward Dog Handstand Push-Ups x 3-5 reps (if these are too difficult, place your knees on a surface about knee height with hands on the floor to alleviate weight)
Every minute, on the minute, for 4 minutes (4 sets) of:
Option 2 (more difficult) – Box Bridged Handstand Push-Up x 6-10 reps
Followed by. . .
Option 1 (less advanced) –
Every 30 seconds, for 2 minutes (4 sets) of:
Donkey Kicks x 12 reps
Option 2 (more advanced) –
Every 30 seconds for 2 minutes (4 sets) of:
Back-To-Wall Handstand Hold x 15 seconds
Followed by. . .
3 minutes of Headstand Practice (Use a wall if necessary. If you feel any neck pain, ABORT THIS MOVEMENT IMMEDIATELY.)
B.
Every minute, on the minute for 4 minutes (4 sets) of:
Ring Dips with Scaling Options x 10-15 reps
Followed by. . .
One set of:
Reverse Dips on Box x 30 reps
Followed by. . .
One set of:
Movment 1 – Twisted Cross (pec stretch) x 30 seconds (each arm)
Movement 2 – Single Arm Hang from Bar x 30 seconds (each arm)
Session 3: A) I’ve been doing twisted cross with the arm perpendicular to the body instead of at a 45 degree angle. I like the 45 degree angle much better! Thank you! Did 24 wall slides in 90 seconds. I have to go slowly because my lower back keeps coming off the wall. Did 6 box bridged HSPU Wanted to practice donkey kicks, although now that I’m going higher, I can’t fit as many into 30 seconds. I think I did 32 total. Headstands felt good. Held about 30-40 seconds. I even did one good fall-over. B) Did 15 ring… Read more »
Awesome job! Once you get a little more used to the Donkey Kicks being high you will be able to do them high and faster, but no worries if you are exceeding the expectations for the height of the Donkey Kicks and not hitting all the reps. Sounds like your shoulders are getting stronger!!
Session 1 Completed!
Donkey kicks felt great today! Also substituted Strict Toes to Bar for the Half Toes to Bar because my shoulders are a bit beat up from 17.2 🙂 Gonna hit another session this afternoon!
Great job buddy!
Session 2:
A) tried for the 2 min EMOM of strict muscle ups, only got 1. Was close on the second one, but the rings got too far away and I couldn’t get them back. Tired, I guess.
B) I’ll video the drills next time (hard to do so without getting off the clock). They felt good, but didn’t translate into a kipping muscle up today.
Session 1: A) kick up to handstand feels great! I know this is not the main purpose of this exercise, but it’s really helping me find vertical – I’m holding for a second or two on some of them now. Donkey kicks higher than I’ve ever done them! Did a full nose to wall handstand hold. Forward roll practice was fun! B) Not sure how 3 sets fits into 9 minutes? I did 2 sets in 12 minutes and had to move on due to time. Did 20 V-ups, plate lifts at 15# I liked the toes to bar drill… Read more »
Hi Taotao,
Great job on all! I don’t know what happened in B but fixed.
Forward rolls can be fun for some and very troublesome for others. I’m glad you liked those!
Hey All Athletes!
I hope you notice (and utilize) the new stretches listed at the top and listen to the “How to Read Tempo” if you don’t know how. Please let me know if you have any questions, and if you haven’t joined our Facebook group please do!