Monday 15th July, 2019

Warm Up:

250m row.
Single arm Kettlebell row x 8.
Single arm banded lat pull down x 10.
Band pull apart x 12.

x2
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RX ATHLETES- Pull- up EMOM:

Mins 0, 1 and 2: 15 second hollow rock, 15 second off, 15 seocnd arch rock, 15 second off.
Mins 3 & 4: 5 hollow rock to hip extension.
Mins 5-9 (10 sets)): Every 30 seconds: 1 straight arm pull up, 1 beat swing, 1 kip with lat pull (achieve weightlessness on bar).
Mins 10-19: 25% of your max effort set, every minute. (10 sets)

Aim for maximum quality of movement.
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Accessory Push:

DB Z press:
4 sets of 8, 4040 tempo. 1 min rest.

Ring dips:
5 sets of 6, 3330 tempo. 1.5 min rest.
If you can't do 6, pick a number you can hit consistently with this tempo, or reduce the tempo to 2220, no less. Too easy? add load, or increase the tempo and time under tension.
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Midline:

45 abmat sit-ups.
30 Banded good mornings.
15 pike pulses.
x 4.
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SCALED ATHLETES- Pull Up EMOM:

Mins 0, 1 and 2: 15 second hollow rock, 15 second off, 15 seocnd arch rock, 15 second off.
Mins 3 & 4: 5 Dead bug to hip extension.
Mins 5-9 (10 sets)): Every 30 seconds: 1 straight arm pull up, 1 beat swing, 1 kip with lat pull (achieve weightlessness on bar).
Mins 10-19: 25% of your max effort set every minute. (10 sets)

Aim for highest quality movement throughout.
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Accessory Push:

DB Z press:
4 sets of 8, 4040 tempo. 1 min rest.

Box dips:
4 sets of 6-8. 2120 tempo.
Sit between two boxes rather than with hands on one box behind you. 1 min rest.
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Midline:

40 abmat sit-ups.
30 Banded good mornings.
20 Pike pulses.
x 3.

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