Friday 30th 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.

6 unbroken sets:
5 pull up, 4 TTB, 3 CTB, 2 TTB, 1BMU.
1.5 min rest. Aim to keep the positions and fluid transition between movements.
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Conditioning:

For time:
30-20-10-20-30:
Single leg burpees (switch leg every 5)
15-10-5-10-15:
Toes to ring.
400m run between rounds.
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Core:

4 rounds for quality:
4/4 strict single leg alternating straight leg raise, as high as possible. Single leg Strict TTB if you can.
8 toes to kettlebell, hollow at extension.
https://youtu.be/IKioRfkBJBY
16 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 3 reps 2 for one kipping pullup, with pause and push away. https://www.youtube.com/watch?v=JNEuvVegZo0

5 unbroken sets:
1 chest to bar, 3 pull up, 5 knee to elbow or compression kips.
Scale further to:
1 paused pull up, 3 pull up, 5 knee raise or compression kips (if you can get heels over hip creese on compression kips, do those).

Compression kips:
https://www.youtube.com/watch?v=ZZqrU2F5A0s

Rest as needed to keep sets unbroken.
__________________________________________________________________________
Conditioning:

30-20-10-20-30
Single leg burpees (switch leg every 5)
400m run between each set.
____________________________________
Core:

4 rounds for quality:
4/4 strict hanging straight single leg raise, as high as possible.
8 toes to kettlebell, hollow at extension.
https://youtu.be/IKioRfkBJBY
12 compression pulses.

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