Monday 24th 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:

5-4-3-2-1
Strict pull-up and strict HSPU.
2 minutes rest.
X 3.

Ultra Ninjas do strict chest to bar and use a defecit for HSPU.
Use a suitable progression that allows a fairly rapid pump, not a long slog.
Modify with a band and pike push up, particularly if you have regrets in round 1.
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Accessory Push:

12-15 Push ups on KBs, 3 second Lower and a pause at the chest.
30 second double KB overhead hold. Locked out arms.
90 second rest. x 4
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Core:

3 rounds for quality:
30 single leg V-ups, alternating. https://www.youtube.com/watch?v=RA9nGJVwtJ4
15/15 pallov press.
https://youtu.be/triFHFEEgrY
30 Hollow rocks.
30 arch rocks.
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SCALED ATHLETES- Hypertrophic Push/ Pull:

5-4-3-2-1
Strict pull-up and Pike pushup. (Use band for pull-up or do jumping pull-ups, and choose a variation of pike push up which Cause you struggle but not to break)
2 minutes rest.
X 3.
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Accessory Push:

5-7 Push ups on KBs, 3 second Lower and a pause at the chest.
30 second double KB overhead hold. Locked out arms.
60 second rest. x 4
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Core:

3 rounds for quality:
30 single leg V-ups, alternating. https://www.youtube.com/watch?v=RA9nGJVwtJ4
15/15 pallov press.
https://youtu.be/triFHFEEgrY
30 Hollow rocks/deadbug rocks.
30 arch rocks.

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