Wednesday, 25 June 2014

1) Active Shaping – Arch to Hollow Rolls:  3x30’

2) Skills and Drills – 6 Sets:  Arch to Hollow Swing + Chest to Bar + Bar Muscle-Up; today, we are focusing on having active shoulders in the front of the swing.  The more you can open your shoulders underneath the bar, the easier the rest of the Muscle Up will be.  Start hanging under the bar, hit a hollow position, and then forcefully open your shoulders as much as possible by driving your head forward and your feet behind you.  Maintain straight legs throughout the entire drill.  If you can already perform Muscle Ups, do the exercises as prescribed.  If you cannot perform a Muscle Up yet, perform Arch to Hollow Swing + Chest to Bar + Chest to Bar focusing on being as dramatic as possible in the snap from tight arch to hollow.

BEGINNER WEIGHTLIFTING (alternating sets; 1a, then 1b, then 1a, etc.)
1b) Single Arm Kettlebell Overhead Press:  3 x 8 (each arm)

INTERMEDIATE WEIGHTLIFTING
15 minutes to work up to a Hang Snatch (just above knee) 2RM.

CONDITIONING
As many reps as possible in 15 minutes:
5 Strict Pull Ups
10 Burpees