Monday April 15th, 2019

Road to Rx:

WU:

2 rounds:
500m ski.
50 foot high hip bear crawl.
5 inchworm.
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Pike Push Ups:

6-8 reps, with a 3 second eccentric x 5 sets. 1 minute rest between.

Elevated feet make this harder. Choose the most difficult variation you can do with your hips stacked over shoulders, over wrists.
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Accessory Push:

5 x 5 Arnold Z press, with a 3 count eccentric.

https://youtu.be/VUWfxTdZQxY

Use as full a range of motion as possible for all reps.
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Wall Facing Handstand Hold:

20-30 second hold.

Push the floor away, squeeze the abs and bum hard. Get Stacked!

90 seconds rest after the superset.
___________________________________________________________
Core:

3 rounds for quality:
10 FLR shoulder taps with 2 count pause at the shoulder. Tight, no wiggle! https://youtu.be/I24bJj-481Y
10 tuck-ups. Feet and shoulders stay off the floor at extension.
10 hollow body push ups. (Scale by elevating hands).
10 Reverse hypers. https://youtu.be/-vmyuGpPXBQ (Think about the leg drive you need to transfer to kipping HSPU.)
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Rx Athletes:

WU:

2 rounds:
500m ski.
50 foot high hip bear crawl.
5 inchworm.
_________________________
Strict HSPU:

6-8 reps, with a 3 second eccentric x 5 sets. 1 minute rest between.

If 6-8 reps is too easy for regular strict HSPU at this tempo, use plates for a deficit. 
__________________________________________________________________________

Accessory Push:

5 x 5 Arnold Z press, with a 3 count eccentric.

https://youtu.be/VUWfxTdZQxY

Use as full a range of motion as possible for all reps.
_______________________________________________
Wall Facing Handstand Hold:

20-30 second hold.

Push the floor away, squeeze the abs and bum hard. Get Stacked!

90 seconds rest after the superset.
___________________________________________________________
Core:

3 rounds for quality:
10 FLR shoulder taps with 2 count pause at the shoulder. Tight, no wiggle! https://youtu.be/I24bJj-481Y
10 tuck-ups. Feet and shoulders stay off the floor at extension.
10 hollow body push ups. (Scale by elevating hands).
10 Reverse hypers. https://youtu.be/-vmyuGpPXBQ (Think about the leg drive you need to transfer to kipping HSPU.)

 

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