191213

ONSDAG

SKILL/STRENGHT
Movement midline mobility

– 3×10-20sec L-sit
– 3 sets of 4 superman hold – 4 hollow hold, then 4 kips, all in rig
– 3 sets of 8 toes to stick laying on floor. Hold arms in 45 degree angle from the floor, that’s the position you aim to be in when doing the kipping toe to bar.

Then

– 4 sets with 3 reps of strict to to bar
– 2 sets with 3-4 kipping toes to bar

METCON
Every 3 minutes for 5 rounds

– 1-2 legless rope climb
– 4-7 strict toes to bar
– 2x15m farmers carry example weight 2×32/24kg

Take the new dumbbells to this as well as kettlebells

L1: 2 legless without touching the floor
L2: RX
L3: Use legs on rope, kipping toe to bar, lighter farmers carry
L4: From floor to standing rope climb, hanging knee raises, lighter farmers carry