NEXT SKILL SERIES WITH COACH ARI! MAY 8TH 9.00 a.m. This clinic is for anyone who has one or 2 muscle ups, but cannot string them together, or feels inefficient in the movement. Come and learn tips and techniques for moving more efficiently! Coach Ari will go over both neutral grip and false grip. The next series coming up will be MU for beginners! If you have been working on your dips and chest to bar pull ups, stay tuned!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 kip swings. Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)
2. Bench Press 5-5-5-3-3-3 Superset with Weighted Pull-ups 5-5-5-3-3-3
20 minutes to work up to the heaviest triples you can handle today. If you don’t have weighted pull-ups, in between bench press sets, do: 6 ring rows@ 4011 tempo 6/arm bicep curls 3. “The Communards” 40-30-20-10 of:
Scale reps to finish in under 10 minutes.
LIII: ring dips, GHD sit-ups LII: dips as appropriate LI: four rounds not for time of 10 push-ups (as appropriate), 10 sit-ups
4. Cash-out/skill practice: EMOM 10:
- Rope climb
LIII: from seated, L-sit legless climb LII:1-2 climbs rx’d LI: 1-2 planks climbs
PVCF MARCHES IN NOHO PRIDE THIS WEEKEND! Come join the Family!
*Meet up behind the Northampton Brewery!