Friday 4th October, 2019

RX ATHLETES- Warm Up:

Accumulate 1 minute each hanging from the rings:
Neutral
Hollow
Arch

Throughout: Inside of feet together, thighs together, Abs tight, active shoulders, arms covering ears (stay on the phone).
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Ring Muscle Up:

Every minute on the minute x 10:
3 beat swing, building in magnitude over each rep, 1 hip to ring, 1 ring muscle up.

Death by Ring muscle up.
EMOM:
1 rep RMU, add a rep each minute until you can't complete the required reps in the minute.
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Horizontal Push/Pull Accessory:

For Quality:
10-8-6-4-2
Hollow body ring row
Hollow body hand release push up.
Double reps air squat, focusing on quality, weight distribution and neutral torso throughout.
1-2-3-4-5 second eccentric on each set respectively.
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Ab Endurance:

5 V-up, 10 single leg v-up, 15 abmat sit-up, 10 second deadbug, max duration hollow hold. 1 min rest. x 4
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SCALED ATHLETES- Warm Up:

Accumulate 1 minute each hanging from the rings:
Neutral
Hollow
Arch

Throughout: Inside of feet together, thighs together, Abs tight, active shoulders, arms covering ears (stay on the phone).
_______________________________________________________________________
Muscle Up:

Every minute on the minute x 10:
1 strict ring muscle up eccentric, lower as slow as possible, try to stay in contact with the rings on the turnover, elbows close throughout (no flaring). Hollow body. Use tip-toes on a box as a bit of assistance if necessary.
_________________________________________________________________________
Horizontal Push/Pull Accessory:

For Quality:
10-8-6-4-2
Hollow body ring row
Hollow body Push-up
Double reps air squat, focusing on quality, weight distribution and neutral torso.
1-2-3-4-5 second eccentric on each set respectively.
________________________________________________________________________
Ab Endurance:

6 lemon squeeze, 8 single leg v-up, 10 abmat sit-up, 20 second deadbug. 1 min rest. x 4

 

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