Friday 16th August, 2019

Warm Up:

200 m row. 10 hollow rock. 10 arch rock. 3 x through. 
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RX ATHLETES- TTB EMOM:

Mins 0 & 1: 8 straight arm pull-up + 10 single leg alternating V -ups.
Mins 2,3, & 4: 4 beat swing, 3 kip with Lat pull (acheive weightlessness), 4 compression kip (raise straight legs as high as possible in the back swing, feet together, toes pointed)
Mins 5 -7: 3 x 1 compression kips + 2 single leg ttb, alternating.
Min 8 - 17: 25% +2 of your M.E. set of TTB.
(10 sets)

Aim for maximum quality of movement.
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Accessory Push Pull:

In 10 mins, find a weighted single RMU.

Every 20 seconds for 10 mins:
1 strict ring muscle up.

No strict RMU? -
In 12 mins:
Find a challenging 3 rep gymnastic vertical push...
Pike push up -> feet elevated pike push up -> feet elevated with hands on DBs pike push up -> strict handstand push up -> deficit strict HSPU. etc.

In 12 mins:
Find a challenging 3 reps gymnastic vertical pull:
Banded strict pull-ups -> Strict Chin ups -> Strict Pull ups -> strict chest to bar or Chest to rings -> weighted etc.
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Core:

In 4 sets or less:
Build to a heavy 100 foot farmers carry.

Between sets:
6/6 turkish sit-ups.
8 strict toes to ring.
8/8 oblique V-ups.
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SCALED ATHLETES- TTB EMOM:

Mins 0 & 1: 8 straight arm pull-up + 10 single leg V -up, alternating.
Mins 2,3, & 4: 2 straight arm pull-up, 3 beat swing, 2 kip with Lat pull (acheive weightlessness), 3 knee to elbow.
Mins 5 -7: 6 compression kips
Min 8 - 17: 25% +2 of your M.E. set. (10 sets)

Aim for highest quality movement throughout.
_______________________________________________________________________
Accessory Push Pull:

In 12 mins:
Find a challenging 3 rep gymnastic vertical push...
Pike push up -> feet elevated pike push up -> feet elevated with hands on DBs pike push up -> strict handstand push up -> deficit strict HSPU. etc.

In 12 mins:
Find a challenging 3 reps gymnastic vertical pull:
Banded strict pull-ups -> Strict Chin ups -> Strict Pull ups -> Strict chest to bar /rings -> weighted strict pull ups. -> weighted chest to bar/rings. etc.
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Core:

In 4 sets or less, Build to a heavy:
100 foot farmers carry.

Between each:
6/6 turkish sit-ups.
10 toes to kettlebell, keep the feet off the floor at extension.
6/6 Oblique V-ups.  

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