Monday 17th June, 2019

Warm Up:

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

1.5 minute ladder of strict pull-ups. 1 rep, 1 breath rest, 2 rep, 2 breath rest, 3 rep, 3 breath rest, until you feel like you would fail the next rep, then work your way back down.
1.5 minute ladder of pike pushups with the feet elevated to 30/24" box.
2 minutes rest.
X 4.

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

1 minute on , 1 minute off x 4:
12 ring push ups.
M.E. Wall walks in the remaining time.
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Core:

3 rounds for quality:
20 single leg V-ups, alternating. https://www.youtube.com/watch?v=RA9nGJVwtJ4
8/8 half kneeling pallov press. 3330 tempo (3 seconds out, 3 sec pause at lockout, 3 sec in, no pause at chest)
https://youtu.be/triFHFEEgrY
10 second hollow hold, 10 second oblique dish hold L, 10 second arch hold, 10 second oblique dish hold R. x 2.
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SCALED ATHLETES- Hypertrophic Push/ Pull:

30 seconds of strict pull-ups. (scale to jumping with a 3 count lower)
30 seconds of pike pushups with the feet elevated to a challenging level (scale to feet elevated pike push up 3 count eccentrics, or HSPU eccentrics)
2 minutes rest.
X 5.

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

6-8 Push ups with hands on the medball, 3 count lower.
100 foot medball overhead carry. Locked out arms.
60 second rest. x 4
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Core:

4 rounds for quality:
12 single leg V-ups, alternating. https://www.youtube.com/watch?v=RA9nGJVwtJ4
8/8 half kneeling pallov press. 3330 tempo (3 seconds out, 3 sec pause at lockout, 3 sec in, no pause at chest)
https://youtu.be/triFHFEEgrY
5 second hollow hold, 5 second oblique dish hold L, 5 second arch hold, 5 second oblique dish hold R. x 2.

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