"A. Assisted german hang HAD NO ISSUE
notes: Start with your feet on a box and slowly take yourself into your end range. If you are able to get your hips all the way open progress into a full german hang
B. Prone pass throughs with PVC HAD NO ISSUE
notes: begin with hands at a comfortable distance apart. maintain full grip on the PVC and only move your hands in if you can maintain perfect mechanics. get your hands as close as you will allow. Then repeat the process in eagle grip)
C. Face down PVC lifts from prone position HAD NO ISSUE
notes: Face down with your hands over your head in neutral lumbar position. Lift the PVC pipe up ensuring your arms are straight and hands in line with shoudlers.
D. Planche lean - 10 seconds HAD SOME TROUBLE WITH MY WRIST
notes: Maintain protraction and neutral lumbar position and hips level with shoulders and lean as far as you can to maintain a ten second hold.
E. Push ups FIRST TIME I DID REVERSE AND IT TURNED OUT GREAT. WAS ABLE TO DO IT FINE
notes: Complete 5 full range of motion reps in normal grip, then 5 reps in reverse grip
F. Reverse wrist plank holds FIRST TIME I DID THIS BUT WAS ABLE TO DO THEM
notes: begin on wall, progress to kneeling, progress to floor
G. KB bent press LEFT SIDE GAVE ME TROUBLE AND ALSO FIRST TIME
notes: 3 moderate load reps on each side maintaining straight legs through the movement
H. Back to wall shoulder flexion GREAT FEELING
notes: Slide your hands up the wall as high as you can get them while maintaining contact with low back against the wall
I. Single arm waiters Carry VERY STABLE HAD NO ISSUE
notes: recorded from front view 5 steps on each foot with no shoes on, neutral grip on the DB
J. Back bridge attempt DID KAPOEIRA STYLE BUT IT WORKED FINE
notes: begin with feet elevated and get into as deep of a bridge as you can
+
30 min time trial row (record peak and average heart rate, record total meters and average 500m pace)"
FIRST TIME I DID SOO MUCH AND I HAD A HARD TIME TO FINISH VERY COMPLEX
2/8 *Film all movement work on these and anything else you would like
"A. With a 45/95# barbell perform 5 push press/5 push jerk/2 split jerk from side view and from front view WAS MY FIRST TIME DOING THE SPLIT JERK BUT THE REST WAS VERY WELL DONE
B1. HS hold amsap against wall in perfect hollow body position and hands under shoulders (if you attain >30 seconds move to B2, if not, move to C1) DONE WELL
B2. Max reps strict hspu (if you attain >5 reps male/>3 reps female, move to B3, if not, move to C1) DONE PERFECTLY FINE
B3. Max reps kipping hspu in 5 min (record number of reps in each min) I HAVE LOST SOME PRACTICE WITH KIPPING NEED TO DO SOME MORE
C1. Pronated grip above the bar isometric pull up hold max time (if you attain >10 seconds move to C2, if not, move to D1) HAD NO ISSUE
C2. Wtd pullup - build quickly to tough single. 80 POUNDS
C3. Amrap unbroken strict pull ups (if you attain >10/6 reps move to C4, if not, move to D1) 80 POUNDS
C4. 5 min amrap kipping CTB pull ups (start with big unbroken set) DID ABOUT 15 WITH NO PROBLEM
D1. Dip position support hold; amsap static hold (if you attain >15 seconds with locked out arms, move to D2, if not, done for day) NO ISSUE
D2. Wtd ring dip - build quickly to tough single 80POUNDS
"A. With a 45/95# barbell perform 5 push press/5 push jerk/2 split jerk from side view and from front view WAS MY FIRST TIME DOING THE SPLIT JERK BUT THE REST WAS VERY WELL DONE
B1. HS hold amsap against wall in perfect hollow body position and hands under shoulders (if you attain >30 seconds move to B2, if not, move to C1) DONE WELL
B2. Max reps strict hspu (if you attain >5 reps male/>3 reps female, move to B3, if not, move to C1) DONE PERFECTLY FINE
B3. Max reps kipping hspu in 5 min (record number of reps in each min) I HAVE LOST SOME PRACTICE WITH KIPPING NEED TO DO SOME MORE
C1. Pronated grip above the bar isometric pull up hold max time (if you attain >10 seconds move to C2, if not, move to D1) HAD NO ISSUE
C2. Wtd pullup - build quickly to tough single. 80 POUNDS
C3. Amrap unbroken strict pull ups (if you attain >10/6 reps move to C4, if not, move to D1) 80 POUNDS
C4. 5 min amrap kipping CTB pull ups (start with big unbroken set) DID ABOUT 15 WITH NO PROBLEM
D1. Dip position support hold; amsap static hold (if you attain >15 seconds with locked out arms, move to D2, if not, done for day) NO ISSUE
D2. Wtd ring dip - build quickly to tough single 80POUNDS
D3. Amrap unbroken strict ring dips" DID 22
2/9
2/10 *Film all movmeent work on these
"A. Parallette L-sit Hold: AMSAP
notes: Maintain feet above hands and completely straight legs with pointed toes NO ISSUE DID ABOUT MORE THEN 20 SEC
B. Single-under/ Double-under: 50 / 30; rest as needed (45deg) NO ISSUE COMPLETD IN 30 SEC
C. Box Jump w/ step down: 5 reps @ each height: 10"" / 16"" / 20"" / 24"" (side) COMPLETE PERFECTLY
D1. Hanging L hold; amsap unbroken (if you attain >10 seconds with perfect form, move to C2, if not, you are done for the day) 20 SEC AND FELT IT IN MY CUADRICEPTS
D2. Amrap strict unbroken knee ups; knees must get higher than your hips and you must start from full extension (if you attain >8 reps, move to C3) DONE JUST FINE
D3. 5 min amrap TTB (record total reps and reps per min) 5 MIN COMPLETED
E. Bent knee Hollow Hold NO ISSUE
notes: Hold 10 sec in a full bent knee, then move into 10 seconds in a half straddle into 10 seconds in full straddle into 10 seconds full hollow. Record from side view
F. Shrimp squat HAD A LOT A TROUBLE DOING IT AND NEVER HAVE DONE IT BEFORE VERY DIFFICULT
notes: Record 2 reps on both legs from 45 degree forward view
G. Kneeling stance with toes tucked under PERFECTLY
notes: No shoes, sit on heels with toes tucked under for 10 seconds from side view
H. Lateral hip bending with PVC NO ISSUE WHAT SO EVER
notes: maintain neutral hips, do a maximal bend to each side with both hips staying above feet AND hips moving out to the side of feet. Do not allow any hip flexion in the movement
I. Cat-Cow yoga pose NO ISSUE
notes: Move through flexion and extension to maximal range with a 5 second pause in each position
J. Front-Back Split GREAT
notes: Record an attempt with one foot forward then alternate and record
K. Pancake Split PERFECT
notes: Record a pancake with a completely neutral spine leaning forward, then round your upper back to move through as much range as you can
+
Rest Day
"A. Parallette L-sit Hold: AMSAP
notes: Maintain feet above hands and completely straight legs with pointed toes NO ISSUE DID ABOUT MORE THEN 20 SEC
B. Single-under/ Double-under: 50 / 30; rest as needed (45deg) NO ISSUE COMPLETD IN 30 SEC
C. Box Jump w/ step down: 5 reps @ each height: 10"" / 16"" / 20"" / 24"" (side) COMPLETE PERFECTLY
D1. Hanging L hold; amsap unbroken (if you attain >10 seconds with perfect form, move to C2, if not, you are done for the day) 20 SEC AND FELT IT IN MY CUADRICEPTS
D2. Amrap strict unbroken knee ups; knees must get higher than your hips and you must start from full extension (if you attain >8 reps, move to C3) DONE JUST FINE
D3. 5 min amrap TTB (record total reps and reps per min) 5 MIN COMPLETED
E. Bent knee Hollow Hold NO ISSUE
notes: Hold 10 sec in a full bent knee, then move into 10 seconds in a half straddle into 10 seconds in full straddle into 10 seconds full hollow. Record from side view
F. Shrimp squat HAD A LOT A TROUBLE DOING IT AND NEVER HAVE DONE IT BEFORE VERY DIFFICULT
notes: Record 2 reps on both legs from 45 degree forward view
G. Kneeling stance with toes tucked under PERFECTLY
notes: No shoes, sit on heels with toes tucked under for 10 seconds from side view
H. Lateral hip bending with PVC NO ISSUE WHAT SO EVER
notes: maintain neutral hips, do a maximal bend to each side with both hips staying above feet AND hips moving out to the side of feet. Do not allow any hip flexion in the movement
I. Cat-Cow yoga pose NO ISSUE
notes: Move through flexion and extension to maximal range with a 5 second pause in each position
J. Front-Back Split GREAT
notes: Record an attempt with one foot forward then alternate and record
K. Pancake Split PERFECT
notes: Record a pancake with a completely neutral spine leaning forward, then round your upper back to move through as much range as you can
+
2k row time trial (record split per 250m, record peak and average heart rate)"
