Monday 27th May, 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:

1 minute of banded strict pull-ups. Straight into
1 minute of defecit pike pushups, feet on floor.
2 minutes rest.
X 4.

Maintain decent control throughout. Any pauses during working minutes are used time.

Ie/ if i do 40 seconds of pull-ups and break, pausing for 10 seconds, i only have 10 seconds more for pull-ups before moving onto pike pushups. 60 second window to do the work, then move on.
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Accessory Push:

4 x 8-12 ring push up
30 second double KB overhead carry.
90 second rest.
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Core:

4 rounds for quality:
10 Jack knives on rower. https://youtu.be/lHCYatSSNvM
8/8 half kneeling pallov press.
https://youtu.be/triFHFEEgrY
12 alligator rolls, rolling left and right is one. https://youtu.be/U3UYDspctYg
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SCALED ATHLETES:

Hypertrophic Push/ Pull:

1 minute of banded strict pull-ups. Straight into
1 minute of pike pushups.
2 minutes rest.
X 4.

Maintain decent control throughout. Any pauses during working minutes are used time.

Ie/ if i do 40 seconds of pull-ups and break, pausing for 10 seconds, i only have 10 seconds more for pull-ups before moving onto pike pushups. 60 second window to do the work, then move on.
__________________________________________________________________________
Accessory Push:

4 x 8-12 hands together push up
30 second double KB overhead carry.
90 second rest. .
__________________________________
Core:

3 rounds for quality:
10 Jack knives on rower. https://youtu.be/lHCYatSSNvM
8/8 half kneeling pallov press.
https://youtu.be/triFHFEEgrY
8 alligator rolls, rolling left and right is one. https://youtu.be/U3UYDspctYg

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