Monday 26th August, 2019

RX ATHLETES- Pull:

3 x 6-8 bottom half range pull up (straight arm to half way, start with scap pull, shoulders back and down) one set overhand wide, one set overhand regular, one set under.
3 x 6-8 top half range pull up (halfway to chin over) one set overhand wide, one set overhand regular, one set underhand.
5 x 3-5 strict chest to bar, 2 sets, pronated , 1 set supinated, 2 sets mixed grip.
Rest as needed.
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Push:

Progress through the following.Max rest 1 minute.
2 x 8 push up, hands reversed. https://youtu.be/3BrxPldjxrM
2 x 6 pike push ups, feet elevated, hands on DBs.
3 x 4 bar dips, with +1/8th bodyweight attached. E.g if I'm 80 kg, add 10 kg dB between legs, or via dip belt.
2 x 6 ring dips, 3030 tempo.
2 x 8 strict HSPU.
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Pistols:

60 second banded ankle mobilisation each side. https://youtu.be/ILSbK8RnGdI
Progress as far through as possible:
1 x 12 feet together squats.
2 x 6/6 single leg wall slide. Like in the video, but keep the other thigh parrallel to the floor, and sit deep in the single leg squat until the supporting legs toe/heel taps the floor. https://www.youtube.com/watch?v=BMwieyYICac
2 x 6 each side, crossover step downs. https://youtu.be/DfxNrVLhlLI
2 x 6 each side, shrimp squat.
2 x 6 single squat to box, as low as possible to maintain controlled descent and not offload.
2 x 6 pistol with 5 kg plate held out in front.
2 x 6 pistol each side with no plate.
Rest minimally.
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Core:

4 rounds:
20 FLR shoulder taps with a pause at the top.
12 sit up to pike toe touch. (Like so but with legs together) https://youtu.be/U1QBRU-FQPo
20 second back bridge hold. https://youtu.be/6lhZpOKk3oo
10 Rollovers. (Alligator rolls)
https://youtu.be/U3UYDspctYg
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SCALED ATHLETES- Pull:

2 x 4-6 single arm, bottom half range ring row each side (retract shoulder with straight arm, then row to half way).
2 x 4-6 single arm top half range ring row each side (halfway to chest to ring, keeping the shoulder retracted).
5 x 3 strict pull up with pause above the bar (band assisted if necessary)... one set each: Wide pronated, Regular Pronated, supinated, mix grip left hand overhand, mix grip right hand overhand.
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Push:

3 x 8 tricep extension. https://www.youtube.com/watch?v=VYgVTinbx_A. Scale, do this agains a wall instead of on the floor.
4 x 5 Pike push up with hands on DBs. Feet elevated as necessary to provide challenging stimulus. Controlled eccentric.
4 x 6-8 parallel box dips.
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Pistols:

60 second banded ankle mobilisation each side. https://youtu.be/ILSbK8RnGdI
Progress as far through as possible:
1 x 12 each side reverse lunge.
1 x 12 each side reverse lunge pointed toes, back of toes and front of shin touch the floor softly.
1 x 12 feet together squats.
2 x 10 single leg wall slide, each side. Like in the video, but keep the other leg parrallel to the floor, and sit deep in the single leg squat until the supporting legs toe/heel taps the floor. https://www.youtube.com/watch?v=BMwieyYICac
2 x 10 lateral box step up, each side. deep as possible.
2 x 8 single squat to box, eachs side, as low as possible.
2 x 8 shrimp squat, each side.
2 x 5 single leg pistol with a light plate held straight out in front.
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Core:

4 rounds:
12 FLR shoulder taps, pausing for one breath at the shoulder.
12 sit up to pike toe touch. Like the video but with legs togther. https://youtu.be/U1QBRU-FQPo
15 second back bridge hold. https://youtu.be/6lhZpOKk3oo
6 Rollovers.
https://youtu.be/U3UYDspctYg

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