Monday 29th 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: 25% +1 of your max effort set. (10 sets).

Aim for maximum quality of movement.
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Barbell Z press:
4 sets of 9, 3210 tempo. 1 min rest.

Ring dips:
4 sets of 6, 5310 tempo. 1.5 min rest. (eccentric, pause, concetric, no pause)
If you can't do 6, pick a number you can hit consistently with this tempo, or reduce the tempo to 32x0. Too easy? add load, or increase the tempo and time under tension.
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Midline:

10 Alternating Single leg V-up.
30 second deadbug.
10 single leg compressoin pike pulses each side
30 second arch.
30 second rest.
x 5. Reduce the reps of the V-up and compression pulse by 2 each set.
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SCALED 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: 3 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: 25% + 1 of your max effort set every minute. (10 sets)

Aim for highest quality movement throughout.
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Accessory Push:

Barbell Z press:
4 sets of 9, 3210 tempo. 1 min rest.

Ring push-ups:
4 sets of 9. 3210 tempo. (eccentric, pause in bottom, concentric, no pause at top). Scale to defecit push ups.
1 min rest.
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Midline:

8 single leg alternating V-ups.
30 second deadbug.
8 single leg pike compression pulse each side.
30 second arch.
30 second rest. x 4. reduce V-ups and compressions by 2 each set.

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