A. Entries
A1. Reverse belly peacock entry
A2. Reverse back leg grip entry
A3. Side handstand press entry
A1/A3 x 6-10 reps each
Goal. Working with 10 reps each – show flawless transition
Mounts
B1. Monkey to crane mount
B2. Pistol to crane mount
B3. Kip to crane mount
B1/B3 AMRAP x 3 mins each
Goal. Working with >25 reps within the given time frame
Balance
C1. The frontal clock
C2. The horizontal clock
C1/C2 x 10-20 correct reps x 2 sets each
Goal. 20 reps with a quiet body and silent standing foot
Strength OKC
D1. LLHL holds – front
D2. LLHL holds – side
D3. LLHL holds – back
D1/D3 x 3 clusters of 5-10 seconds 1:1 rest: work x 2 sets per type
Goal. Working with 10 secs and show a visible increase of holding height
Strength CKC
E1. Single pole neutral OLS x 3-8 reps x 5 sets
E2. The plow x 8-15 singles
E3. Single pole climb ups x AMRAP x 10 mins
Regressions: E1. Free foot on top of the other E2. Bottom foot on the ground E3. Eccentrics or pull ups/dips
Goal. E1 x 8 reps; E2 x 15 singles; E3 x 1/3 increase from the start
Here’s the visual references to the exercises:
Use this protocol to increase motor wits, intrinsic lower limbs strength, grappling force production, and retune balancing systems.
Until next time,
Marcello.
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