Monday 22nd 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. twice though.
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RX ATHLETES- Pull Up EMOM:

Mins 0, 1 and 2: 20 second hollow rock, 10 second off, 20 second arch rock, 10 second off.
Mins 3 & 4: 5 hollow rock to hip extension.
Mins 5-9 (10 sets)): Every minute: 3 straight arm pull up, 3 beat swing, 2 kip with lat pull (achieve weightlessness on bar).
Mins 10-19: EVERY 2 MINS: 50% +1 of your max effort set. (5 sets).

Aim for maximum quality of movement.
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Accessory Push:

DB Z press:
5 sets of 5, 5050 tempo. 1 min rest.

Ring dips:
4 sets of 10, 3210 tempo. 1.5 min rest. (eccentric, pause, concentric, no pause)
If you can't do 10, pick a number you can hit consistently with this tempo, or reduce the tempo to 21x0, no less. Too easy? add load, or increase the tempo and time under tension.
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Midline:

50-40-30-20-10
Abmat sit-ups.
Banded good mornings.
Single leg pike pulses, alternating in fives.
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SCALED ATHLETES- Accessory Push:

DB Z press:
5 sets of 5, 5050 tempo. 1.5 min rest.

Box dips:
5 sets of 5. 5550 tempo. (eccentric, pause in bottom, concentric, no pause at top)
Sit between two boxes rather than with hands on one box behind you. 1 min rest.
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Midline:

50-40-30-20-10:
Abmat sit-ups.
Banded good mornings.
Single leg Pike pulses, split in 5s (ie/ the set of 50 is 5 left, 5 right, 5 times)

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