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 are unfamiliar with Tempo and how to read it in your programming, watch this video.
Session One
A.
One set of:
Kettlebell Ankle Pulse x 20 reps (each leg)
Followed by. . .
Every 10 seconds, for 2 minutes (6 sets) of:
Interval 1 – Pistol Squat Balance x 10 seconds (right leg)
Interval 2 – Pistol Squat Balance x 10 seconds (left leg)
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Alternating Pistol Squat x 6-8 reps
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Weighted Pistol Squat Negative x 4 reps @ 40A1 (Challenge yourself, but keep the weight light enough that you can maintain a consistent speed throughout your descent)
B.
Every minute, on the minute, for 4 minutes (4 sets) of:
Strict Chest-To-Bar Pull-Up x 8-10 reps
Followed by. . .
Every minute, on the minute, for 3 minute (3 sets) of complex:
Handstand Marching x 40 reps + Butterfly Chest-To-Bar Pull-Ups x 15 reps
C.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – L-Sit x 20 seconds
Interval 2 – V-Up x 15 reps
Followed by. . .
Every 30 seconds for 2 minutes (2 sets) of:
Interval 1 – Side Plank with Hip Circles x 10 reps (right side)
Interval 2 – Side Plank with Hip Circles x 10 reps (left side)
Session 2
A.
With a 60 seconds time cap, perform:
Back-To-Wall Handstand Marching x max reps
Followed by. . .
Every 15 seconds, for 2 minutes (4 sets) of:
Interval 1 – Strict Handstand Push-Up x max reps
Interval 2 – Rest
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Wall Climb x 2-3 reps
Interval 2 – Handstand Walk x 10 meters
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of complex:
Back-To-Wall Donkey Kick x 15 reps + Handstand Push-Up x 10 reps
B.
Every minute, on the minute, for 3 minutes (3 sets) of complex:
Hand Plank Shoulder Taps x 30 reps + Push-Ups x 15 reps
Followed by. .
Every 30 seconds, for 2 minutes (4 sets) of:
Elevated Push-Ups on 24″ Box x 6 reps
Session Three
A.
Every 30 seconds, for 2 minutes (4 sets) of:
Legless Rope Climb from L-Sit x 1 rep
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Legless Rope Climb x 1 rep
Followed by. . .
Every 10 seconds, for 60 seconds (3 sets) of:
Interval 1 – Rope Pull-Up Taps x 3 reps (right hand)
Interval 2 – Rope Pull-Up Taps x 3 reps (left hand)
B.
Every 10 seconds, for 2 minutes (12 sets) of:
Target Tap Drill x 1 rep
Followed by. . .
Every 15 seconds, for 2 minutes (8 sets) of complex:
Air Chair Swing + Bar Muscle-Up x 1 rep
Followed by. . .
Every minute, on the minute, for 5 minutes (5 sets) of complex:
Bar Muscle-Up x 3 + Toes-To-Bar x 7 reps
Followed by. . .
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Handstand Walk x 10 meters
Interval 2 – Bar Muscle-Up x 3 reps
Interval 3 – Strict Handstand Push-Up
x 6 reps
Howdy All!
I know with the Open it’s hard to keep on the training as normal, but I’d still like to hear how you are all doing! If you are new to Disqus, posting your results is a great way to keep track of your past workouts so you can look back and see how you did. Disqus archives all of your posts in your account. Train hard, and I look forward to hearing how you are doing!