Skill Work
Toes to bar (T2B)
EMOM x 12
1. Hip Hurdles
2. Arch to pike
3. Toes to bar progressions – 30 sec active/hollow hold hang, kipping ‘beats’ (small kip), lat pull ups/kipping lever, kipping knee raises, etc.
Workout
12 min AMRAP
10 DB Push press (2×50/35)
10 Weighted sit ups (1-DB)
10 DB Burpee deadlifts (2×50/35)
**Revisiting toes to bar skill work after last seeing them on 10/29. They showed up in a workout last week, and you’ll see them again later this week. How as your training been in the last few weeks? Have you been doing this drill work at home, or saving it for your time in the gym? Let’s see where you’re at..
Workout gets you familiar with a pair of dumbbells. Using what you’ve been doing for the toes to bar work, you want to make sure you maintain a hollow body with the weight overhead, you’ll be using that core again with the weighted sit ups, and testing that hamstring mobility on the burpee deadlifts. Can you jump straight legged to a pike position from a plank? Aside from grip strength and lat mobility, could your hamstrings be something else that’s hampering your toes to bar progress?