Chipper - go through all of the following exercises once

Hold exercises are written as “Hold:rest:number of intervals” for today’s session if you start to
fail hold as long as possible then rest after you fall each interval

1) Hold 15:30:2 Ring support (https://vimeo.com/192071769/8def742970 )

2) 20 arch-hollow swings on bar (https://vimeo.com/180776155/bb53e73145 )

3) Hold 15:30:2 L hang bar (https://vimeo.com/192071714/e24c3be934 )

4) 3x5 Kipping CTB pull ups (https://vimeo.com/181499625/108a260fec )

* scale with standard kipping pull ups
** focus on the lat/ lever pull down before you pull in and staying hollow as you pull

5) Hold 30:30: 2 Wall handstand (https://vimeo.com/192071869/d942189038 )

6) 2x6 Bottom of the dip swings (https://vimeo.com/183122819/3613248e52 )

7) Hold 45s Supine Hollow

8) 10 high amplitude ring swings with hollow body pull to chest

(https://vimeo.com/190959948/3956f89e97 )
* focus on staying hollow as you pull and trying to maintain smooth swings. Practice false and
standard grip)

9) Hold 15:30:2 Parallette tuck support (https://vimeo.com/192071806/aa208483fd )

10) 20 Tuck to handstand weight transfer 1/4 (https://vimeo.com/192344109/3ff759f691 )
* focus on control
11) Hold 5:10:5 False grip top of pull up hold rings (jump into it, don’t pull into it)
(https://vimeo.com/192071735/c6fb0b0afb )

12) 20 Handstand weight shifts facing wall https://vimeo.com/181500923/3620929fc6

13) Hold 20:40:5 Bottom of ring dip (https://vimeo.com/192071847/5536210993 )

14) 4x5 alternating lever pull -> butterfly pull up (https://vimeo.com/180988807/b4765920cf )

* advanced athletes 3rd and 4th set do CTB (https://vimeo.com/181136092/7d4a01ed5b )

15) Hold 45s Superman hold-prone arch (https://vimeo.com/191320087/b2b785bb5b )