Strength – TTB Skill:
Option 1:
A. Accumulate 3 sets of 5 arch to hollow on bar with legs together and straight in arch
B. Accumulate 3 sets of 5 arch to knee tuck- same arch position but bring knees up to about hip height in the front of the swing (keep legs straight in back)
C. Accumulate 3 sets of 5 TTB with straight legs in the arch (you can bend knees to touch toes to bar if you need to)
D. Accumulate 3 sets of 5 TTB with same points from “C” AND not looking at the bar (look straight ahead)
Option 2:
TTB Strength Option – if unable to reach toes to bar:
4 sets:
A1. 30 sec loaded compression pike stretch
A2. 10 seated TTB pulses
*If you cannot make contact with the bar- raise legs as high as you can and hold for 1-2 sec at top of each rep- fight for as much height as you can get
A3. Accumulate 15-20 sec hanging L-sit hold
*with toes pointed and knees locked out
Rest 30-60 sec b/t each for quality
“Keep Climbing”
10 min AMRAP:
ascending amrap by 5’s:
5 wall balls @20/14 to 10/9ft
5 box jump overs @24/20″ – step down
–rest :20 —
10 wall balls
10 box jump overs – step down
–rest :20–
15 wall balls
15 box jump overs – step down
–rest :20 —
etc …
– Scale wallballs to 14/10 or 9/8ft.
– Scale box jump overs to box step over.