Monday 20th May, 2019

Warm Up:

2 rounds:
500m ski.
100 foot high hip bear crawl.
3 wall walk.
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Rx Athletes:

Strict HSPU

4 mins:
Ascending Ladder.
1, 2, 3, 5, 6, .... Until the next set would cause failure, then work back down. Don't hit failure.
Rest 2 minutes. Repeat.

If you go up and down once in either 5 minute window, rest 10 seconds and start again.
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Push Accessories:

4 x 8 Arnold Z press, with a 3 count eccentric.
https://youtu.be/VUWfxTdZQxY


Use as full a range of motion as possible for all reps.
+
45-60 second Wall Facing Handstand Hold.
Push the floor away, squeeze the abs and bum hard. Get Stacked!

90 seconds rest after the superset.
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Core:

4 rounds for quality:
12/12 Plank rows. Tight, no wiggle! Like the FLR taps. https://youtu.be/I24bJj-481Y
20 V-ups. Feet and shoulders stay off the floor at extension, in a hollow body.
12 hollow body ring push ups, feet elevated, 3030 tempo.
10 Medball Reverse hypers with a pause at extension. https://youtu.be/-vmyuGpPXBQ (Think about the leg drive you need to transfer to kipping HSPU.)
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Scaled Athletes

Pike Push Ups:

7.5 mins:
Ascending Ladder.
1, 2, 3, 5, 6, .... Until the next set would cause failure, then work back down. Don't hit failure.

Elevated feet make this harder. Choose the most difficult variation you can do with your hips stacked over shoulders, over wrists. Try more than previous week, even if by adding a plate to the floor or box.
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Push Accessories:

4 x 15 Arnold Z press, with a 3 count eccentric.
https://youtu.be/VUWfxTdZQxY
Use as full a range of motion as possible for all reps.
+
30-40 second Wall Facing Handstand Hold.
Last one Max effort.

Push the floor away, squeeze the abs and bum hard. Get Stacked!

90 seconds rest after the superset.
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Core:

4 rounds for quality:
24 Plank rows. Tight, no wiggle! https://youtu.be/I24bJj-481Y
20 tuck-ups. Feet and shoulders stay off the floor at extension.
16 hollow body, 3030 tempo push ups. (Scale by elevating hands).
12 Reverse hypers, with a medball between the feet.
https://youtu.be/-vmyuGpPXBQ (Think about the leg drive you need to transfer to kipping HSPU.)

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