Sunday, December 16, 2012

20 minute warm up, including:
lizard practice
monkey walks (Quality!!!! Soft Landing!!!!)

Here's your chance to improve your spinal mobility. If you want to walk tall and proud as you get older you need a mobile spine!

If you want to master the "speed" kipping toes to bar you need to practice!

Spinal Mobility
A1. 5 x bridges down the wall x 3 sets
A2. 5 x kick up to a handstand and slowly pull your shoulders forward so that your feet slowly peel off of the wall x 3 sets

Advanced athletes should do bridge push-ups (one arm or 2 arm). Same reps and sets.

B. Toes to Bar
If you excel at the speed kipping toes to bar do the following
Advanced: AMRAP Double Unders in 2 minutes
zero seconds rest
AMRAP unbroken toes to bar.
rest 5 minutes
3 sets

If you can string together a couple of the speed kipping toes to bar, do
4 minutes of AMRAP.
Rest 4 minutes
3 sets

If you have 1 or 2 regular toes to bar, but not many in a row, do the same as above.

If you do not have a single toes to bar, or knee to elbow, do
5 eccentric skin the cats. Follow each skin the cat with a 15 second arching scap pulling.