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.
- Tuck swing – Same position as above, but swing forward and backward, keeping the shoulders engaged. This will be easier on higher parallettes, but if you want a real challenge, try this on the low parallettes. Aim for 3 sets of 10-20 swings.
- 3 sets of 10-30 seconds of a planche lean (do this on the floor). Turn your fingers out a bit if it’s rough on your wrists. Start in a regular hollow body plank position, and lean the shoulders forward in front of the wrists – without losing your shoulder position or hollow body. The more you lean, the harder it will be.
- 3 max effort sets of hollow body push-ups at 42X2 tempo. These are quite challenging, so you may need to scale to a box or bar.
B. 8 minute AMRAP of:
8 power snatches (95/65)
8 bar hop burpees.