NOTE: congratulations to everyone on their hard work on the art of hanging! It became clear during our obstacle course that your range of motion and strength had improved substantially. There is great freedom in being able to swing on one arm and demonstrate dynamic mobility (ie, you can swing and twist with the confidence that you aren't going to hurt your shoulders).
Today, we will work on our jumping athletics and offer some suggestions on clearing tall objects. Have fun!
Joint Prep x 5 minutes
Hanging x 3 sets Second set is 8-12 arch scap pull ins with a 3 sec hold at the top
Third set - some form of brachiation
A1. strict pulling
A2. Back Squats x 10-12 reps x 3 sets (look to what you did for 7 reps in the last cycle and reduce weight based on that. Advanced will be looking at around 40% of their 1RM.
rest 90 sec between movements.
B. Every 3 minutes x 4 sets
step, speed or pop vault x 10 reps (your goal is to refrain from placing the knee on the vault)
push ups @ 3011 x 6-10 reps (this will be tough at this tempo). No saggy back! If it is still easy, do a type of pseudo planche push up where you take your centre of mass forward.