Friday 9th 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 + 10 single leg alternating V -ups.
Mins 2,3, & 4: 4 beat swing, 3 kip with Lat pull (acheive weightlessness), 4 compression kip (raise straight legs as high as possible in the back swing, feet together, toes pointed)
Mins 5 -7: 3 x 1 compression kips + 2 single leg ttb, alternating.
Min 8 - 12: 25% +1 of your M.E. set of TTB.
(5 sets)
Mins 13-17: 25% +2 of your M.E. set of TTB.
(5 sets)

Aim for maximum quality of movement.
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Accessory Push Pull:

Every 25 seconds for 10 mins:
1 strict ring muscle up.

No strict RMU? -
10-9-8-7-6-5-4-3-2-1
Strict chest to ring, strict ring dip.


Strict hollow body throughout.
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Core:

5 rounds for quality (NFT):
50 foot farmers carry , heavy.
4/4 turkish sit-ups.
6 strict toes to ring, controlled lower, dont let the feet come behind the plane of the rings.
8/8 oblique V-ups.
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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 knee to elbow.
Mins 5 -7: 5 compression kips
Min 8 - 12: 25% +1 of your M.E. set. (5 sets)
Min 13-17: 25% + 2 of your M.E. set. (5 sets)

Aim for highest quality movement throughout.
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Accessory Push Pull:

10-9-8-7-6-5-4-3-2-1
Pike Push ups, and (banded) strict pull-ups.
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Core:

5 Rounds for quality:
50 foot farmers carry.
4/4 turkish sit-ups.
8 toes to kettlebell, keep the feet off the floor at extension.
6/6 Oblique V-ups.

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