Friday 26th July, 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 + 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- 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, 2 beat swing, 2 kip with Lat pull (acheive weightlessness), 2 compression kip (raise straight legs as high as possible in the back swing, feet together, toes pointed)
Mins 5 -7: 6-8 kipping knee raise or knee to elbow.
Min 8 - 17: EVERY 2 MINS:
50% +1 of your M.E. set. (5 sets)

Aim for highest quality movement throughout.
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Accessory Push Pull:

4-3-2-1
Pike Push ups, and (banded) strict pull-ups.
Rest 2 mins.
Repeat as 8-6-4-2.
Aim to use a more challenging variation for the 4-3-2-1 than the 8-6-4-2. Ie/ lighter band, feet elevated.
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Core:

3 Rounds for quality:
100m farmers carry. 2 x 32/24kg KBs.
40 DB overhead, alternating hollow body flutter kicks
12 toes to kettlebell.
8/8 Oblique V-ups. (use a suitable progression - https://www.youtube.com/watch?v=kIwq-QFREI8)

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