Friday 6th September, 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:
3 quarter pull-up.
5 sets: IF YOU HAVE 5 STRICT PULL-UPS.
4 x 3 reps 2 for one kipping pullup, with pause and slight push away. https://www.youtube.com/watch?v=JNEuvVegZo0
IF NOT 5 Strict pull-ups.
Do 30% of your max effort set of strict pull-ups, 3 sets. Resting as necessary to perform with maximum virtuosity (elbows in, hollow body tight)

5 unbroken sets (only if you have 5 strict pull ups).
In your starting position of a hang, your hands are 12 o'clock, your feet 6 o'clock, your eyes are looking straight ahead at 3 o'clock. Perform the following, with legs straight and feet together throughout.
1 pull -up, toe to 5 o'clock , 1 pull-up, toes to 4 o'clock, 1 pull up, toes to 3 o'clock, 1 pull up, toes to 2 o'clock, 1 pull up, toes to 12 o'clock. That is a set, go as far as you can through that complex. Aim for consistency, rest as necessary to keep virtuosity of shapes.

IF you have no strict pull up and no strict TTB:
Perform 5 sets:
20 second chin over bar hold.
10 Tuck ups OR V ups.
1 min rest.
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Conditioning:

5 RFT:
5/5 single arm burpees.
250m ski.
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Core:

3 rounds for quality:
6/6 strict hanging straight single leg raise, as high as possible.
12 toes to kettlebell, hollow at extension.
https://youtu.be/IKioRfkBJBY
18 compression pulses.

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