SPECIALTY CLASSES: none.
THE OPEN: NONE. But practice your muscle-ups!
Do you wanna be part of a flag football team this Spring? Very casually? :) Check out the thread for this on our Facebook Page!
Best BBQ Crockpot Chicken – because warm weather means BBQ – no matter what time of the year it is.
“The key is to keep company only with people who uplift you, whose presence calls forth your best.”
SMR and MOBILITY: Lax Ball Shoulders (Front and Back), 5 minutes. German Hang, spend one minute in this position but do not stretch to your utmost – just enough to feel the stretch.
DYNAMIC WARM-UP: Review the American Kettlebell Swing.
POSTURAL STABILITY: Practice the Headstand Hold.
STRENGTH/SKILL WORK: Strict Full-ROM (Range of Motion) Handstand Push-up Strength Work and Ring Handstand Push-up Skill Work for those meriting it – taught in the format of the muscle-up day from last cycle.
Complete as many rounds in twenty minutes as you can of:
4 Handstand Push-ups
8 2-Pood Kettlebell swings
If you don’t have a muscle-up perform two very tough strict pullups. If you can do this with a false-grip without a band, do that. If you don’t have Handstand Push-ups, perform band assisted hspu, or push-ups in the equivalent number. Scale the Kettlebell Swing as needed.