This is the third phase of the 4-part Freestyle MoveStrong program. Now we start to get aggressive and fancy with complex movement patterns.
With our squatting mechanics we take it into a pistol, which is the most challenging form of squatting without carrying any load. Then we'll take our pushing mechanics and develop a kipping dip. For your inversions, we're going to see if your pressing mechanics can actually lead into an inversion plus a pushup for the freestanding handstand pushup.
In this plan we will also address the mothership of movements at a bodyweight level - the muscle up, and teach you the basic transitions!
Once you have those movements dialed, I will challenge you again. Are you strong enough to maintain positions? That will be your first workout. The second workout will test how long you can last and see if you can maintain body positions for long periods of time. The last conditioning workout will test your metabolic capacity. Can you go high intensity and still look good?