Monday 5th August, 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: 25 second hollow rock, 5 second off, 25 second arch rock, 5 second off.
Mins 3 & 4: 5 hollow rock to hip extension.
Mins 5-9 (10 sets)): Every minute: 4 straight arm pull up, 3 beat swing, 3 kip with lat pull (achieve weightlessness on bar).
Mins 10-14: 25% +1 of your max effort set. (5 sets).
Mins 15-19: 25% +2 of your M.E. set. (5 sets).

Aim for maximum quality of movement.
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Accessory Push:

Earthquake bar press: (kettlebell banded barbell press) - (set the bar up like in the video https://www.youtube.com/watch?v=bGy9Neqmfvs , ignore the rest)
4 sets of 6, 3210 tempo. 1 min rest.

Ring dips:
M.E. set with 3200 tempo.
2 min rest.
3 x 50% of M.E. set. 1 min rest between.
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Midline:

10 Alternating Single leg V-up.
20 second perfect hollow hold.
10 single leg compressoin pike pulses each side
40 second arch.
30 second rest.
x 5.
______________________________________________
SCALED ATHLETES- Pull Up EMOM:

Mins 0, 1 and 2: 25 second hollow rock, 5 second off, 25 second arch rock, 5 second off.
Mins 3 & 4: 5 hollow rock to hip extension.
Mins 5-9 (10 sets)): Every minute: 4 straight arm pull up, 3 beat swing, 3 kip with lat pull (achieve weightlessness on bar).
Mins 10-14: 25% +1 of your max effort set. (5 sets).
Mins 15-19: 25% +2 of your M.E. set. (5 sets).

Aim for maximum quality of movement.
__________________________________________________________________________
Accessory Push:

Earthquake bar press: (kettlebell banded barbell press) - (set the bar up like in the video https://www.youtube.com/watch?v=bGy9Neqmfvs , ignore the rest)
4 sets of 6, 3210 tempo. 1 min rest.

Ring dips:
M.E. set with 3200 tempo.
2 min rest.
3 x 50% of M.E. set. 1 min rest between.
__________________________________________________________________________
Midline:

10 Alternating Single leg V-up.
20 second perfect hollow hold.
10 single leg compressoin pike pulses each side
40 second arch.
30 second rest.
x 5.

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