Monday 12th August, 2019

Warm Up:

250m row. Single arm Kettlebell row x 8. single arm banded lat pull down x 10 . band pull apart. x 12. twice though.
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RX ATHLETES- Pull Up EMOM:

Mins 0, 1 and 2: 25 second hollow rock, 5 second off, 25 second arch rock, 5 second off.
Mins 3 & 4: 5 hollow rock to hip extension.
Mins 5-9 (10 sets)): Every minute: 5 straight arm pull up, 4 beat swing, 3 kip with lat pull (achieve weightlessness on bar).
Mins 10-19: 25% +2 of your max effort set. (10 sets)

Aim for maximum quality of movement.
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Accessory Push:

Earthquake bar press: (kettlebell banded barbell press) - (set the bar up like in the video https://www.youtube.com/watch?v=bGy9Neqmfvs , ignore the rest)
4 sets of 10, 3210 tempo.
1 min rest.

Ring dips:
4 x 50% +1 of last weeks M.E. set.
1 min rest between.
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Midline:

20 Alternating Single leg V-up.
40 second perfect half hollow hold, (1 leg tucked, 1 straight) switching halfway.
15 single leg compressoin pike pulses each side.
30 Arch rocks.
30 second rest.
x 4
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SCALED ATHLETES- Pull Up EMOM:

Mins 0, 1 and 2: 25 second hollow rock, 5 second off, 25 second arch rock, 5 second off.
Mins 3 & 4: 5 hollow rock to hip extension.
Mins 5-9 (10 sets)): Every minute: 4 straight arm pull up, 4 beat swing, 4 kip with lat pull (achieve weightlessness on bar).
Mins 10-19: 25% + 2 of your max effort set every minute. (10 sets)


Aim for highest quality movement throughout.
__________________________________________________________________________
Accessory Push:

Earthquake bar press: (kettlebell banded barbell press) - (set the bar up like in the video https://www.youtube.com/watch?v=bGy9Neqmfvs , ignore the rest)
4 sets of 10, 3210 tempo. 1 min rest.

Ring push-ups:
4 sets of last weeks 50% +1. With a 2200 tempo.
1 min rest between.
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Midline:

16 single leg alternating V-ups.
30 second half Hollow (one leg tucked, one straight) swtiching halfway.
15 single leg pike compression pulse each side.
20 arch rocks.
30 second rest. x 4.

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