Monday December 09, 2019

RX ATHLETES- Warm Up:

3 Rounds:
0:30 Arch stretch. Abs TIGHT. https://www.youtube.com/watch?v=DNN5duTU-7g
8-12 hollow body scap pull-ups, feet on the floor for assistance if can't perfectly execute hollow or full scap range . https://www.youtube.com/watch?v=YpKJDlfRQW8
12 straight arm banded lat pull down. https://www.youtube.com/watch?v=pjfu9P2j1h4
5 deadbug knee tuck explosion to arch bridge.
1 x tuck to hollow, slow and controlled. Low back stays flushed to floor.
https://www.youtube.com/watch?v=UHOjgGfyigU
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Vertical Pull :

6 sets:
3 hollow strict Ring muscle up.
straight into 5/5 single arm ring rows.
2:00 rest.
Add load where able.
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kipping HSPU :

25 pike rocks.

3 sets:
M.E. Frog stand. https://www.youtube.com/watch?v=FlEi-SsDz8U
1:00 rest.

Establish a solid tripod position, 70% of load through arms, lower the knees to rest on the elbows, lift the head off the floor and pass through a frog stand to tap toes to the floor, return to headstand and straighten the legs back into full tripod. Accumulate 15 reps.

EMOM5:
1 x free standing HSPU, 10 foot HSW, free standing HSPU, 10 foot HSW, free standing HSPU, 10 foot HSW, free standing HSPU.

EMOM10, alternating:
A) 3 KHSPU, start at at 3" deficit, build deficit each set.
B) 0:10 single arm handstand hold each side back to wall. __________________________________________________________________________
TTB Development :

50 Strict Hanging single leg straight leg raise Pausing for a 2 count with Heels above hip crease at the top.
Every break:
3 inchworm zombie, compress the abs and bring the feet as close to the hands as possible at the top.
12/12 single leg pike compression pulses. https://www.youtube.com/watch?v=5NU3HsSvP3Y
8 Tuck-up /Lemon squeeze tucking the knees into the chest as much as possible at the top.

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SCALED ATHLETES- Warm Up 

3 Rounds:
0:30 Arch stretch. Abs TIGHT. https://www.youtube.com/watch?v=DNN5duTU-7g
8-12 hollow body scap pull-ups, feet on the floor for assistance if can't perfectly execute hollow or full scap range . https://www.youtube.com/watch?v=YpKJDlfRQW8
12 straight arm banded lat pull down. https://www.youtube.com/watch?v=pjfu9P2j1h4
5 deadbug knee tuck explosion to arch bridge.
1 x tuck to hollow, slow and controlled. Low back stays flushed to floor.
https://www.youtube.com/watch?v=UHOjgGfyigU
_____________________________

Vertical Pull:

6 sets:
3 hollow body pull-ups, (feet assisted on box if necessary (or banded))
straight into 4/4 single arm ring rows, 3 sec eccentric.
Rest minimally to keep pull-ups unbroken but of highest quality at your chosen progression.
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Kipping HSPU Deconstructed :

25 pike rocks. Every 5th rep, perform a pike push up at the top of your rock.

1 set:
Accumulate 1:30 Frog stand.
Every break:
5/5 FLR shoulder taps.
5 reverse hyper extensions, hugging a bench.
Max 5 sets to accumulate, if after 5 sets you havent hit 1:30 frog stand, move on.

4 sets:
4 Tripod toe taps. @ 2:20 in the video
https://www.youtube.com/watch?v=qiTovNDfhlc
4 tripod to plank, kicking feet up the wall. Body length away from the wall this week. 0:20 in this video. https://m.youtube.com/watch?v=_xAU3rFFPV0
Rest minimally but as needed to maintain quality of movement.
__________________________________________________________________________
TTB development :

50 Strict single leg straight leg raise, Pausing with the heel above hip crease for 1 second every rep, alternating.
Every break:
3 inchworm zombie, drag the feet as close to the body as you can. compress.
8/8 single leg compression pulses. https://www.youtube.com/watch?v=5NU3HsSvP3Y
8 lemon squeeze/tuck up, really hugging the legs in at the top.

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