Friday 19th July, 2019

Warm Up:

200 m row.
10 hollow rock.
10 arch rock.
x3.
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RX ATHELETES- TTB EMOM:

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 - 17: 25% of your M.E. set of TTB.
(10 sets)

Aim for maximum quality of movement.
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Accessory Push Pull:

Every minute on the minute x 10:
1-2 strict ring muscle up.

Scaled:
Every minute on the minute:
2 Strict Chest to ring and 4 ring dip.


Strict hollow body throughout.
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Core:

200m farmers carry buy in. 2 x 32/24kg KBs.
then 4 rounds for quality:
30 second KB overhead, hollow body hold.
6 strict toes to ring, controlled lower, dont let the feet come behind the plane of the rings.
1 min rest.
Then,
200m farmers carry cash out. 2 x 32/24kg KBs.
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Accessory Push Pull:

5-4-3-2-1
Pike Push ups, and jumping pull-ups with 3 count eccentric.
rest 2 mins. Repeat.
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SCALE ATHLETES- Core:

200m farmers carry. 2 x 24/16kg KBs.
then 4 rounds for quality:
30 second KB overhead, hollow body hold.
6/6 Oblique V-ups. (use a suitable progression - https://www.youtube.com/watch?v=kIwq-QFREI8)
1 min rest.
Then.
200m farmers carry. 2 x 24/16kg KBs.

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