Friday 23rd August, 2019

RX ATHLETES:

Rig Mastery:

Rest as needed to maintain quality throughout.
2 sets:
10 hollow rock, 10 arch rock, 5-8 scap pull-ups, 10 TIGHT beat swing, keep big toes together.
3 sets:
5 hollow rock to hip extension.
4 x floor drill. https://youtu.be/NjseWnHc3PM
3 kip with max lat pull, achieving weightlessness.
5 sets:
5 x 1-3 BMU. As tight as possible, catching as high as possible. Arms straight, time the hip extension to seeing your toes. Move round the bar, not through it. This is for virtuosity, volume comes after.

8 unbroken sets:
5 ttb, 3 CTB, 1BMU.
1 min rest. Aim to keep the positions and fluid transition between movements.
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Conditioning:

Alternating EMOM:
A) max effort feet together burpees,
B) 6 strict pull-up, 8 tricep push up. https://youtu.be/VYgVTinbx_A
Until you hit 100 total Feet together burpees.
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Core:

4 rounds for quality:
12 strict hanging knee raise, 3030 tempo, as high as possible.
12 toes to kettlebell, hollow at extension.
https://youtu.be/IKioRfkBJBY
24 compression pulses.
1 min rest.
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SCALED ATHLETES:

Rig Mastery:

Rest as needed to maintain quality throughout.
2 sets:
10 hollow rock, 10 arch rock, 5-8 scap pull-ups.
2 sets:
10 TIGHT beat swing, keep big toes together.
6 kip timing drill with box. https://youtu.be/uzYioaRZVGo
3 sets:
5 hollow rock to hip extension.
4 x floor drill. https://youtu.be/NjseWnHc3PM
3 kip with max lat pull, achieving weightlessness.
5 sets:
4 x 1 for 1 pull-up or chest to bar. (1 kip, 1 pull-up x 4, fluid, unbroken, without dropping)

5 unbroken sets:
3 pull-up, 3 knee to elbow, 2 pull-up, 2 knee to elbow, 1 pull-up, 1 knee to elbow.
Scale: kipping knee raise. And/or start with 3 knee raise into 2 pull, etc, OR just do 2,2,1,1.
Rest as needed to keep unbroken.
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Conditioning:

Alternating EMOM:
A) max effort feet together burpees,
B) 6 ring rows, 6 tricep push up. https://youtu.be/VYgVTinbx_A (Scale to doing this against a wall)
Until you hit 100 total Feet together burpees.
__________________________________________________________________________
Core:

3 rounds for quality:
8 strict hanging knee raise, 3030 tempo, as high as possible.
12 toes to kettlebell, hollow at extension.
https://youtu.be/IKioRfkBJBY
16 compression pulses.

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