Monday 30th September, 2019

RX ATHLETES- Warm Up:

Accumulate 2 minute Hollow hold.
Accumulate 2 minute arch hold.
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Kipping Pull Ups

6 scap pull-ups every 30 seconds x 4.

Death by Chest to bar:
EMOM: 1 chest to bar, every minute, add 1 rep until you can't complete the required reps in the minute.
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Strict Push:

Throughout: elbows close, forearms staying vertical, limited back extension:
5 sets of 4 strict handstand push up, with a 5050 tempo (5 second up and a 5 second down.)
2 min rest.
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Strict Midline:

5 sets:
5 strict straight leg raise, as high as possible, with a 3030 tempo.
5 Tripod leg lowers (straight legs, from toes pointing up at the ceiling to touching the floor, 3030 tempo.
1.5 min rest.
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SCALED ATHLETES- Warm Up:

Accumulate 2 minute deadbug hold.
Accumulate 2 minute arms by side arch hold.
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Kipping Pull Ups:

5 scap pull-ups every 30 seconds x 4.

Then

5 reps of beat swing + kipping pull-up, with pause with the chin over the bar and a distinct push away.
5 sets.
1 min rest.
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Strict Push:

Using the most challenging scale you can, with elbows close, forearms staying vertical, no back extension:
5 sets of 5 Pike push up/ feet elevated pike push up/ strict handstand push up, with a 5050 tempo (5 second up and a 5 second down.)
2 min rest.
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5 sets:
5 strict knee raise, as high as possible, with a 3030 tempo.
5 Tripod leg lowers (straight legs, from toes pointing up at the ceiling to touching the floor, 3030 tempo.
1.5 min rest.

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