Yesterdays workout 15min warm up and mobility. Muscle up form practice, Handstand practice 10-15min 1) Freestyle pulls e.g. typewriters, head bangers, added running man, false grip pull, reverse grip, commandos, added leg raises etc Any pulls (Max effort and difficulty, until you cant pull anymore) 2) Crow pose progressions 1 leg, side knee bends and elbow levers (2min Max) 3) Straight onto 8 each side pistol squats (variants for difficulty also e.g. Hands behind back, one hand, behind head, foot grab with hand behind back etc (if you cant pistol try assisted using ropes or a pole) 4) Then plyo jumps (box jumps) 4X Max height *Repeat X5 rounds with transition rest and a good 90sec-2min rest between rounds. Finisher/buy out (conditioning) 100 hammie to calf squats (ass to grass) use assistance if you dont have range & flex. The important thing here is yes its obviously volume and pushing a threshold but I want youre range of motion to increase and develop. You can only do that by pushing and practicing progressively. So use something for balance to keep your spine neutral, core activated, that lumber flat without a tuck and all round muscular compound tension and activation. Doing things half assed will only lead to half assed results. Its better to humble yourself pull back, focus on muscle recruitment form etc progressively get stronger in that range & than move up a level. X5 120 steps stair sprints (single steps, jog down recovery) So looks like this: Max freestyle pulls Transition Iso hold practice Transition X8each side pistol (variants for difficulty) Transition X4 Plyo jumps Max height (Box jumps) Repeat x5 rounds 90sec - 2mins rest Conditioning 100 prisoner squats X5 120 step stair sprints (jog down recovery) Website coming soon my peoples! Concrete will have so much avail for you. From transformation programs, merchandise, Bootcamps, progressive calisthenics group sessions, Fitness blogs/info & just a whole lotta cool ish you can look at! #Concretetraining #Calisthenicschiefs #Calichiefs
Posted on: Wed, 09 Jul 2014 02:08:01 +0000