shoulderstability

Coach Ayn demonstrating the fundamentals of midline stability and shoulder activation while on the pull-up bar.

 

 

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Two rounds: 3 scapular pull-ups, 3 strict pull-ups, 3 kipping pull-ups. 3 hands-up wall squats, 3 elbows-up wall squats, 3 hands overhead wall squats. 3 down dog push-ups, 3 pike push-ups from box, 3 handstand push-ups. 3 reverse lunges/side, 3 pistols from box/side, 3 pistols/side. If the advanced element is too challenging, repeat the version you can perform correctly. (10 min)

2. Front squat

  • 2-2-2-1-1-1.

Six sets to work up to the heaviest single you can handle today. (20 min)

3. Technique review: building the handstand push-up. (5 min)4. Five minutes to find the Push Away from Object (inverted, dynamic) exercise appropriate to your level of development. (5 min)

5.”Diane” 21-15-9 reps for time of:

  • Deadlifts
  • Headstand Push-ups

LIII: Your goal is to get 45 deadlifts and 45 handstand push-ups in under 6 minutes. Deadlifts @ 225/155lbs, HSPU to floor level. If you have completed Diane RXds many times, do Strict HSPUs today. LII: deadlifts @ 60% of today's 1RM (up to 225/155lbs). Headstand push-ups to no more than one Abmat--otherwise use some version of the pike press. Structured as follows: AMRAP :75 deadlifts. If you get to 21 before time is up, move on to... AMRAP :75s HSPU. If you get to 21 before time is up, move on to... AMRAP :60s deadlifts. If you get to 15 before time is up, move on to... AMRAP :60s HSPU. If you get to 15 before time is up, move on to... AMRAP :45s deadlifts. If you get to 9 before time is up, move on to... AMRAP :45s HSPU. If you get to 9 before time is up, you're done. Level I: six rounds not for time of 5 deadlifts and 5 pike presses or dumbbell presses. Rest 30s between sets.

 

 

Have fun!