Keeping in the old elements

Hi form:

I have about an hour per day to tackle my main GST elements in F3, with about 15-20 minutes later in the day to keep up past elements. What are some of your favorite elements from F1/F2 that you like to keep in the rotation to maintain strength in them?

ring rowsss all the way.......... and hollow body rocks. goal is to do 2+ times of mastery reps

HLL, JC's, SLS, PPP

The "maintainance" must be done in the warm up.

When I was used to warm up for the HBP part i'm used to do in a row:

-10 ppp

-10 russian dip

-8 free hs push up

for the core when I ws training on the last MANNA elements i was doing:

-5 tuck up + 5 straddle up + 5 in pike position

-15 hll

Ams so on, take a progression (like sPL, Mn, SL, HBP) and for every progression take element from different groups.  for RC for example one row variation, then one pullup variation then one multiplane variation. this constitute your warm up.

Great ideas! Thanks!

On 1/18/2018 at 9:28 PM, Alessandro Mainente said:

The "maintainance" must be done in the warm up.

When I was used to warm up for the HBP part i'm used to do in a row:

-10 ppp

-10 russian dip

-8 free hs push up

for the core when I ws training on the last MANNA elements i was doing:

-5 tuck up + 5 straddle up + 5 in pike position

-15 hll

Ams so on, take a progression (like sPL, Mn, SL, HBP) and for every progression take element from different groups.  for RC for example one row variation, then one pullup variation then one multiplane variation. this constitute your warm up.

for the warm up alex whats the best approach do full foundations warm up and then start workout or before each foundation workout its proper warmup alone ?

13 minutes ago, Oussama KHELLADI said:

for the warm up alex whats the best approach do full foundations warm up and then start workout or before each foundation workout its proper warmup alone ?

Hi Oussama,

One coach once told me to do them all at the beginning, in the warm-up.  Afterall, it's a warm-up before the main training!

All the foundations warm up and then begin with the workout.