annie

Tuesday – March 05, 2019 – 190305
Context: Practice – Think about your breathing on each movement. When to breathe, and when to lock the abdominal wall.
Dynamic Warm Up Option: 2 min jump rope, then 2 sets of 10 sit ups with legs straight, 10 kb swings, 10 scap pull ups, 10 push-ups. Then 5,4,3,2,1 with an empty bar, Jefferson curl, shoulder press, good morning.
Mobility/Activation/Prehab: Hip
Skill Practice Warm Up: Spend 8 minutes working on handstand progressions, strict handstand pushups, or handstand walking.
Strength: 3-3-3-3-3 Deadlift (5 sets of 3 rep, adding weight each set if possible)
Super Set: 3-3-3-3-3 weighted strict ring dip, progression, or 5 sets of muscle ups (3-5 reps per set)
Metabolic Conditioning: “Annie”
50-40-30-20-10
Double Unders
Sit ups
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 5-10 minutes. Scale Up: Unbroken double unders.
Compare to: Annie
Coaching Tips: Remember to keep the knees straight and arms at your sides for the jump rope stuff. No slamming the feet. It is all in the wrists and elbows! Sit ups should be done with an Abmat (or similar), but do not anchor the feet.
Optional ‘Cash Out’ or Hypertrophy: 10 toes to bar, 200m run, 3 rounds, OR 3 sets of 15 db curls in a super set with 15 Jones squats
“By the Numbers” Book References: Handstand Push Ups p. 500, Deadlift p. 151, Ring Dip p. 363, Double Unders p. 213, Butterfly Sit-up p. 133