The Active Hip – or why you should never sink all the way down in a squat without knowing what you’re doing OR why you should definitely push your knees out OR why you should make sure your weight is evenly distributed around the bottom of your foot.
If you’re a member of the gym – make sure you’ve read this post.
“Admire the world for never ending on you — as you would an opponent, without taking your eyes away from him, or walking away.”
― Annie Dillard, The Writing Life
SELF-MYOFASCIAL RELEASE: Foam Roll, 5 minutes.
DYNAMIC WARM-UP: Cat Camel, Cat Stretches, Wrist Stretches, Hollow Rocks, Inchworms, Handstand Hold – take roughly 30 seconds with each.
POSTURE AND STABILITY: Skill Work with Tripod to Headstand, allow time for explanation and about 3 minutes of practice.
STRENGTH: Strict Muscle-up Skill/Strength Work - Learn the Skill, practice the Skill you already know, or work on your false grip hang/pull-up.
METABOLIC CONDITIONING: “Topsy Turvy” 10 rounds for time of: 1 Muscle-Up, 5 Handstand Push-ups, 10 Single Leg Squats*, 15 Consecutive Double Unders**.
*Where possible, use pistols.
If no muscle-up complete a very tough single for the pull-up, even a weighted single is fine. (Suggested Load for Men: 45, Women: 20)
**Consecutive is rx’d but is not required of all members. 15 Double Unders anyway you can is subbed after that, then 5 Double Unders alone may be subbed, and if not that then 60 Singles. No attempts are allowed.