Continuing to build compression through a combination of mobility and active flexion work was the core of our work today. Mobility is a long term process, so you must stick with it for months and years to truly see progress. Combining this flexibility focused training along with press to handstand progressions will act as the base of support for more advanced skills in the future.

Building upon the skin the cat and muscle up progressions we also tackled the shoulder stand and ball up to advance our skills on the rings. A ring complex is on the horizon and we are putting the pieces together. Work diligently and grow strong so you will be maximally prepared in the coming months to execute the skills in sequence.

STRADDLE PRESS SKILLS

Take care of your wrists and they will take care of you. Warm them up daily to build strength in the small muscles, tendons, and bones so you will be prepared to handle the growing handstand volume as your skill improves.

Wrist Prep: Daily

• Wrist Series – 90-120s x 1-2 sets
  • Freestyle. Be creative and spend more time working in ranges that are challenging for you to bring them up with the rest of your positions.
• First knuckle Push-up – @20×1 – 10 x 3 sets
  • Keep the shoulders over the fingertips. Control every millimeter on the way down. Only work in the full position if you can control it legit.
• Wrist Push-up – @20×1 – 10 x 3 sets
  • Get the backs of the wrists to the floor and keep your fists. Closer to the knees with the hands is easier. Be easy on this one until you build up the tissues in your wrists.

Mobility, Compression, and Straight Arm Pushing: 2-3 Sessions/wk

• Pancake Stretch – Weighted with Hips Elevated – 10 + 30s static hold x 3 sets
• Pike Slide – 2 reps each with a 5-10s hold in best position x 3 sets
  • Execute with feet elevated on a bench or box
• Runner’s Stretch – 10 reps x 3 sets
• Straddle Roll Up – 5 reps x 3 sets
• Straddle Press Scaling Options – 1 perfect rep is goal
• Straddle Press – 1 perfect rep is goal

STRAIGHT ARM AND SHOULDER STAND

Review the rep ranges and time durations carefully. These numbers are not arbitrary. If you can not hold for the prescribed duration AND with the indicated quality you need to regress to easier skills and develop your abilities first.

Straight Arm Pulling Work: 2 Sessions/wk

• Active Arch Hang – 15-25s x 2 sets
• Protracted Push-up – @40×1 – 6-10 x 2 sets
• Skin the Cat – Floor Entry – 3-5 x 2
  • Deep stretch in the bottom and precision slow exit
  • No momentum
  • Start and finish in the rings to chest position to build strength
• Ball Up + Negative – 20s hold + slowest possible negative to hang x 3 sets
  • Keep the arms straight and retract the scaps
• Parallette Shoulder Stand – 15-25s Static hold x 3 sets
• Ring Dip without Straps – 3-5 x 3 sets
• Lever Pulls – 3-5 with 3s hold on each x 3 sets