For 20:00, work the Front Lever Progression along with any related skills, namely inverted hangs to slow lowering into the lever or one-legged lever
position (from beast skills), and "Ice Cream Makers" where you swing
into a lever position pause. Towards the end of the time-period some
strategically placed Leg Lifts will help finish off any last semblance of low-ab strength you may have left.
Post the progressions used or any questions to comments. Compare to 6-10-09
My APK Warmup is getting more solid; I can do more pullups, but to be honest I can't do more than seven in a row right now.
I tried doing the front lever progression-- I can only curl up my legs and lean back a little, can't get any farther than that right now. Better than the last time we had it. I suppose that if I'm vigilant I'll be able to do a full front lever just prior to entering the casket.
2.
06-23-2009 05:54
Remember that the warm-up is meant to be scaled in intensity so that it still represents a warm-up effort. If the workout of the day is such that a lower effort pull-up variation would be more useful (like today, where you're doing levers which are basically heavy isometric pulls) then do jumping or band-assisted pull-ups so that you don't wear yourself out in the warm-up.
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