Friday 20th September, 2019

RX ATHLETES- Rig Mastery:

Rest as needed to maintain quality throughout.
3 sets:
15 hollow rock, 15 arch rock, 8-10 scap pull-ups, 10 TIGHT beat swing, keep big toes together.
3 sets:
10 TIGHT beat swings.
3 sets:
5 hollow rock to hip extension.
5 x floor drill. https://youtu.be/NjseWnHc3PM
5 sets:
1-3 BMU. As tight as possible, catching as high as possible. This is for virtuosity and best expression of movement, finding value in efficiency - volume comes after.

5 unbroken sets:
3 strict chest to bar, 3 strict toes to bar, 3 pull overs.
1.5 min rest.

5 unbroken sets:
1 strict muscle up, 2 strict chest to ring, 3 kipping muscle up, 4 strict ring dip.
1.5 min rest. Aim to keep the positions and fluid transition between movements.
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Conditioning:

15 min AMRAP:
5 handstand push ups
10 alternating single leg burpees
15 air squats
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Core:

4 rounds for quality:
10/10 second single leg L - Sit.
20/20 single leg compression pulses.
40 seconds of banded deadbug. https://youtu.be/wCwn7-Z-XjE

1 min rest.
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SCALED ATHLETES- Rig Mastery:

Rest as needed to maintain quality throughout.
2 sets:
15 hollow rock, 15 arch rock, 8-10 scap pull-ups.
2 sets:
15 TIGHT beat swing, keep big toes together.
6 kip timing drill with box. https://youtu.be/uzYioaRZVGo
3 sets:
5 kipping quarter pull-up.

5 sets for quality: IF YOU HAVE 5 STRICT PULL-UPS.
5 x 5 reps 2 for one kipping pullup, with pause and slight push away. (2 for one kipping pull up is 2 beat swing 1 pullup)
https://www.youtube.com/watch?v=JNEuvVegZo0

IF NOT 5 Strict pull-ups.
Do 40% of your max effort set of strict pull-ups, 5 sets. Resting as necessary to perform with maximum virtuosity (elbows in, hollow body tight)

8 unbroken sets (only if you have 5 strict pull ups).
1 strict hollow body pull up
2 kipping pull up,
3 kipping toes to bar,
2 strict knee to elbow
1 pull over. https://www.youtube.com/watch?v=TxVXkJxUOkE

IF you have no strict pull up and no strict TTB:
Perform 8 sets, unbroken:
12 second chin over bar hold.
6 second eccentric
3 straight leg raise as high as possible,
12 second knee above hip crease hold.

Rest as needed for maximum quality.
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Conditioning:

15 min amrap:
5 push ups
10 alternating single leg burpees
15 air squats.
_______________________________
Core:

4 rounds for quality:
6/6 single leg V-up.
12 compression pulses.
20 second banded deadbug. https://www.youtube.com/watch?v=wCwn7-Z-XjE

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