Monday December 16, 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 :

EMOM10:
1 hollow strict Ring muscle up, transition but NO dip. Lower without losing contact between chest and rings on the transition, and over a 6 second count.
Add load where able.

Then:
Accumulate 50 half kneeling band.
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kipping HSPU :

30 pike rocks, every 3rd rep, perform 1 pike push up at the top of the rock.

AMRAP6:
3 wall walks.
0:20 Frog stand.
3 tripod toe taps**.

**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.

EMOM16, alternating:
A) 2 kHSPU, start at at 4" deficit, build deficit each set.
B) 30 foot HSW with pirouette halfway. __________________________________________________________________________
TTB Development :

40 Strict Hanging 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.
6 pike compression pulses + 6 straddle compression pulses.
https://www.youtube.com/watch?v=5NU3HsSvP3Y
8 single leg V-up, alternating. emon 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:

4 sets:
7 hollow body pull-ups negatives, 3 count lower, (feet assisted on box if necessary (or banded))
straight into 8/8 single arm half kneeling banded lat pull down.
2:00 rest.
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Kipping HSPU Deconstructed :

30 pike rocks. Every 3rd rep, perform a pike push up at the top of your rock.

5:00 amrap:
0:15 Frog stand.
5/5 Pike shoulder taps.
5 reverse hyper extensions, hugging a bench.

Accumulate 15 Tripod toe taps in as few sets as possible. 1:00 rest max. @ 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 for rep 1, move close each rep to land feet higher up the wall. watch this video. https://m.youtube.com/watch?v=_xAU3rFFPV0
Rest minimally but as needed to maintain quality of movement.

5 sets:
1 kipping HSPU, aiming to make it feel as effortless as possible.
Rest minimally, but perform singles.
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TTB development :

75 Strict hanging knee raise, Knee above hip crease at the top of every rep.
Every break:
2 inchworm zombie, drag the feet as close to the body as you can. compress.
5 pike compression pulses, 5 straddle compression pulses. https://www.youtube.com/watch?v=5NU3HsSvP3Y
4 single leg alternatign V-up, total, aim for a quality toe touch with legs locked.

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