Monday 7th October, 2019

RX ATHLETES- Warm Up:

Accumulate 1.5 minute Weighted Hollow hold PVC w/ 2.5kg weight in hands.
Accumulate 1.5 minute weighted arch hold. 2.5kg plate on PVC in hands.
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Kipping Pull Ups

6 scap pull-ups every 30 seconds x 4.

How far did you get in your death by CTB last week?
Take the number that is half of your last successful set (e.g if you failed on the minute of 9 CTB, 4 is your number).
10 min max cal A.B while EMOM: your number.
First minute is not free.

Didn't do it? consistent amount of CTB to practice under fatigue. something like 25% of a M.E set.
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Strict Push:

Throughout: elbows close, forearms staying vertical, limited back extension:
6 sets of 3 strict handstand push up, with a 7530 tempo (7 second down 5 second pause, 3 second up).
2 min rest.

Can't cope with that tempo? Scale to Pike push up with feet on box, or on the floor.
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Strict Midline:

4 sets:
4/4 strict single leg raise as high as possible, with a 5310 tempo. (5 seconds up, 3 seconds pause, 1 second lower, no pause at the bottom).
6/6 back to wall handstand, single leg lowers (straight legs, from toes pointing up at the ceiling to pointing at the floor) 3030 tempo.
1.5 min rest.
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Notes:

A note about tempos:

When I write tempos, I aim to make the first number relate to the first part of a movement you will perform.
Therefore for a push up, 5310 would mean 5 second lower, 3 second pause, 1 second up, no rest at the top. for a pull up, the same would mean 5 seconds up, 3 second pause, controlled 1 second lower, no rest at the bottom.

an x instead of a number means explosive, as fast as possible.
E.g. clapping push up:
33x0.
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SCALED ATHLETES- Warm Up:

Accumulate 2 minute deadbug hold, with one leg extended, switch extended leg every 10 or 15 seconds.
Accumulate 2 minute arch hold.
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Kipping Pull Ups:

5 scap pull-ups every 30 seconds x 4.

Then

Every minute on the minute x 10, 1 x complex:
Hanging from the bar, knuckles on top, feet and thighs together, shoulders active. Pausing in each position- Find neutral, find hollow, find arch, then 2 beat swing and 3 pull-up With pause and push away. Focus on keeping shapes throughout.
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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 3 Pike push up/ feet elevated pike push up/ strict handstand push up, with a 7530 tempo (7 second down, 5 second pause and a 3 second up, avoid rest at the top, but do make sure to push the floor away with straight arms as much as you can)
2 min rest.
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Strict Midline:

5 sets:
6 strict knee raise, as high as possible, with a 5310 tempo. (5 seconds up, 3 seconds pause, 1 second lower, no pause at the bottom).
6/6 back to wall handstand, single leg lowers (straight legs, from toes pointing up at the ceiling to pointing at the floor) 3030 tempo.
1.5 min rest.
__________________________________________________________________________
Notes:

A note about tempos:

When I write tempos, I aim to make the first number relate to the first part of a movement you will perform.
Therefore for a push up, 5310 would mean 5 second lower, 3 second pause, 1 second up, no rest at the top. for a pull up, the same would mean 5 seconds up, 3 second pause, controlled 1 second lower, no rest at the bottom.

an x instead of a number means explosive, as afast as possible.
E.g. clapping push up:
33x0.

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