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A. Parallette work:

  • Practice your tuck support – active shoulders, elbow pits forward, arms straight. Assist with your feet lightly on the ground if needed. This may also be done on the matador dip bars. If these are easy, scale up to a more open tuck position, or an L-sit position for the supports, and for the swings. Here’s a good video for some progressions to the L-sit.
  • Practice your tuck swing – Same position as above, but swing slightly forward and backward, keeping the shoulders engaged. This will be easier on higher parallettes.
  • Bent arm shoulder stand – Use a spotter for these. Here’s a good video from Gold Medal Bodies, with progressions.
  • 3 max effort sets of 1 1/2 push-ups, either on parallettes, the floor, or raised for a scaled option.

B. 3 rounds, not for time:

  • 1-5 skin-the-cats (video, for those of you unfamiliar with the movement), or a scaled version. Ideally, these would be done on a set of high rings.
  • 5-10 pistols per leg (or scaled variation)

C. 3 max effort chin-over-bar holds, alternating with 3 max effort sets of strict toes-to-bar.