Planche Progressions 1 min total
Lever 1 min total
DBL KB Swings (Heavy) 15
5X
Muscle ups* 3- 5
Double KB Front Squat 5 (heavy)
Leg Raises (Slow up & down) 5
1 minute Rest
DBL KB Swings (Heavy) 15
5X
1-Arm Horizontal Pulls 5
Planche Pushups on Ball 5
(one leg if possible)
1 minute rest
DBL KB Swings (Heavy) 15
*Or Pullups & Dips
Wednesday, September 7, 2011
Friday, September 2, 2011
2 Sept Combined (Obj: Gorilla Power)
1) Spetznaz Traverse - or Bar/Rope Exercise (20’ of climb/traverse)
From Russia With Love
2) 5X
Pistols 3-5 l/r
One-Arm Push Ups 3-5 reps
L-Sit Pull Ups (Dead Hang/ To Chest) 3-5
Stairs, two-step, 5x w/ 25# or 35# ball or bell
Hand Stand Push Ups 3-5
Wind Shield Wipers 3-5X
High Ring Dips (weighted) ) 3-5
3) Round the World (Core workout of whole core: kickboxers, laterals,crunches, reach through, v-sits, superman, back extensions, hip dips, side crunches, bicycles, etc.)
From Russia With Love
2) 5X
Pistols 3-5 l/r
One-Arm Push Ups 3-5 reps
L-Sit Pull Ups (Dead Hang/ To Chest) 3-5
Stairs, two-step, 5x w/ 25# or 35# ball or bell
Hand Stand Push Ups 3-5
Wind Shield Wipers 3-5X
High Ring Dips (weighted) ) 3-5
3) Round the World (Core workout of whole core: kickboxers, laterals,crunches, reach through, v-sits, superman, back extensions, hip dips, side crunches, bicycles, etc.)
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