Monday 19th August, 2019

Strength Volume:

RX ATHLETES- Pull:

2 x 8-12 bottom half range pull up (straight arm to half way) one set overhand, one set under.
2 x 8- 12 top half range pull up (halfway to chin over) one set overhand, one set underhand.
2 x 6 strict pull up with pause above the bar.
2 x 3 strict chest to bar.
Rest as needed.
__________________________________________________________________________
Push:

Progress through the following. Stop when you can't complete the prescribed reps unbroken. Max rest 1 minute.
2 x 10 blocked push ups. (Dumbbell blocks forearm to keep it upright)
2 x 10 pike push ups, feet elevated. 30/24"
2 x 10 bar dips.
2 x 10 ring dips.
2 x 10 strict HSPU.
_________________________________________________________________________
Pistols:

60 second banded ankle mobilisation each side. https://youtu.be/ILSbK8RnGdI
Progress as far through as possible:
2 x 10 feet together squats.
2 x 10 each side, lateral box step up, deep.. 30/24"
2 x 10 each side, shrimp squat.
2 x 10 single squat to box, low as possible.
2 x 10 pistol with 5 kg plate held out in front.
Rest minimally.
_________________________________________________________________________
Core:

3 rounds:
60 second FLR.
16 sit up to straddle toe touch. https://youtu.be/U1QBRU-FQPo
30 second back bridge hold. https://youtu.be/6lhZpOKk3oo
10 Rollovers. (Alligator rolls)
https://youtu.be/U3UYDspctYg
__________________________________________________________________________
SCALED ATHLETES- Pull:

2 x 8-12 bottom half range ring row (straight arm to half way).
2 x 8-12 top half range ring row (halfway to chest to ring).
2 x 6 strict pull up with pause above the bar (band assisted if necessary).
__________________________________________________________________
Push:

2 x 12 push ups on box.
2 x 8-12 pike push ups (banded if need assistance - connect a band from the rig to your hips)
2 x 8-12 parallel box dips.
__________________________________________________________________________
Pistols:

Progress as far through as possible:
2 x 12 each side reverse lunge.
2 x 12 each side reverse lunge pointed toes, back of toes and front of shin touch the floor softly.
2 x 10 feet together squats.
2 x 10 lateral box step up, deep as possible.
2 x 8 shrimp squat.
2 x 8 single squat to box, low as possible.
_________________________________________________________________________
Core:

3 rounds:
40 second FLR.
16 sit up to straddle toe touch. https://youtu.be/U1QBRU-FQPo
20 second back bridge hold. https://youtu.be/6lhZpOKk3oo
8 Rollovers.
https://youtu.be/U3UYDspctYg

← Back to Blog