Monday 10th June, 2019

Warm Up:

2 rounds:
500m ski.
50 foot high hip bear crawl.
5 inchworm.
8 ring rows.
__________________________
RX ATHLETES- Push/ Pull:

1 minute of strict pull-ups.
1 minute of pike pushups, feet elevated.
2 minutes rest.
X 4.

Maintain decent control throughout. Any pauses during working minutes are used time.
_________________________________________________________________________
Accessory Push:

30 second medball overhead hold. 9/6kg.
6-8 ring dips. Controlled and steady.
15 second medball overhead hold
90 second rest. x 4
_______________________________________
Core:

5 rounds for quality:
6 Jack knives on rower, pausing at maximum compression for a 2 count. https://youtu.be/lHCYatSSNvM
6/6 half kneeling pallov press. Pausing at extension for a breath in and out.
https://youtu.be/triFHFEEgrY
5 alligator rolls, pausing for one inhale and exhale in each position, rolling left and right is one. https://youtu.be/U3UYDspctYg
__________________________________________________________________________
SCALED ATHLETES- Push/ Pull:

1.5 minute of banded strict pull-ups, as a ladder: 1 rep, 1 count rest, 2 rep, 2 count rest, 3 rep, 3 count rest etc. As soon as 90 seconds ticks over, Straight into:
1.5 minute of pike pushups, as a ladder, as above.
2 minutes rest.
X 4.

Maintain decent control throughout. Any pauses during working minutes are used time.
__________________________________________________________________________
Accessory Push:

30 second medball overhead hold. 9/6kg.
8-10 box dips. https://www.youtube.com/watch?v=9-pqYcvtXRo
Feet out in front resting, or behind as assistance, or use parralel bars if you are strong enough.
90 second rest. x 4
______________________________________________________________________
Core:

5 rounds for quality:
5 Jack knives on rower, pausing at maximum compression. https://youtu.be/lHCYatSSNvM
6/6 half kneeling pallov press. Pausing at extension.
https://youtu.be/triFHFEEgrY
5 alligator rolls, pausing momentarily in each position, rolling left and right is one. https://youtu.be/U3UYDspctYg

← Back to Blog