Monday December 23, 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
_______________________________________________________________________
Vertical Pull :

Every 2:00 x 6:
3 chest to ring + 1 RMU.
Add load if able.

Then, 4 rounds:
8 single arm ring row left, 16 half kneeling banded lat pull down left, 8 single arm ring row right, 16 haf kneeling banded lat pull down right.
_______________________________________________________________________
Vertical Push :

Every 1:30 x 8:
5 Strict ring dips + 1 Strict HSPU.
Build the defecit for the single HSPU as able. __________________________________________________________________________
TTB Development :

80 Strict Hanging single leg straight leg raise.
Every break:
3 jefferson curl.
5 pike compression pulses + 5/5 single leg compression pulses
https://www.youtube.com/watch?v=5NU3HsSvP3Y
5 V-up.

__________________________________________________________________________

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:

EMOM12:
1 perfect hollow body pull-up. Scale to feet assisted self spot on box, or banded. Or add load if too easy.

After the EMOM:
3 rounds:
8 single arm ring row Left,
16 half kneeling banded lat pull down left,
8 single arm ring row right,
16 half kneeling banded lat pull down right.
_______________________________________________________________________
Vertical Push :

EMOM12:
1 pike push up, as virtuous as you can, focus on quality and control. With feet elevated, or as a strict HSPU is able.
__________________________________________________________________________
TTB development :

80 Strict single leg straight leg raise.
Every break:
Every break:
3 jefferson curl, thinking about that compression.
https://www.youtube.com/watch?v=koi9dAJLWcE
12 compression pulses. https://www.youtube.com/watch?v=5NU3HsSvP3Y
6 tuck with extension. https://www.youtube.com/watch?v=POVHbdhPtOQ

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