Friday 12th July, 2019

Warm Up:

200 m row.
10 hollow rock.
10 arch rock.

3 x through. 
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RX ATHLETES

T2B EMOMs 

Mins 0 & 1: 8 straight arm pull-up + 6 V -ups.
Mins 2,3, & 4: 1 straight arm pull-up, 1 beat swing, 1 kip with Lat pull (acheive weightlessness), 1 compression kip (raise straight legs as high as possible in the back swing, feet together, toes pointed)
Mins 5 -7: 5 compression kips.
Min 8 and 9 : Rest
Min 10: Test your M.E. set of TTB.
Mins 11 & 12: rest.
Mins 13-17: 25% of your M.E. set.

Note your M.E. set, you will be working percentages of this over the coming weeks.
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Accessory Push/Pull:

5-4-3-2-1
Strict Ring muscle up.
Rest 2 mins between sets.
If you can, load up as the reps decrease.

Scaled:
5-4-3-2-1
Strict Chest to ring and double reps ring dip.
Rest 90 seconds between sets.
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Core:

400m farmers carry. 2 x 24/16kg KBs.
then 3 rounds for quality:
30 KB overhead, hollow body flutter kicks.
15 toes to kettlebell.
1 min rest.
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SCALED ATHLETES

T2B EMOM

Mins 0 & 1: 6-8 straight arm pull-up + 6-8 single leg V -up, alternating.
Mins 2,3, & 4: 1 straight arm pull-up, 1 beat swing, 1 kip with Lat pull (acheive weightlessness), 1 compression kip (raise straight legs as high as possible in the back swing, feet together, toes pointed)
Mins 5 -7: 5 kipping knee raise or knee to elbow.
Min 8 and 9 : Rest
Min 10: Test M.E. set of TTB, knee to elbow OR Knee raise. Whichever variation you can manage 5+ reps.
Mins 11 & 12: rest.
Mins 13-17: 25% of your M.E. set.

Note your M.E. set, you will be working percentages of this over the coming weeks.
__________________________________________________________________________
Accessory Push/ Pull:

10-8-6-4-2
Push ups and jumping pull-ups.
______________________________
Core:

400m farmers carry. 2 x 24/16kg KBs.
then 3 rounds for quality:
30 KB overhead, hollow body flutter kicks.
15 toes to kettlebell.
1 min rest.

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