Monday January 06, 2020

RX ATHLETES- Warm Up:

2 rounds:
500m ski.
100 foot high hip bear crawl.
3 wall walk.
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Strict HSPU :

5-6 reps, with a 3 second eccentric x 5 sets. 1.5 minute rest between.

If 5-6 reps is too easy for regular strict HSPU at this tempo, use plates for a defecit. If too difficult, scale to pike push up with feet on box.
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Superset:

A) 5 x 5 Arnold Z press, with a controlled eccentric.

https://youtu.be/VUWfxTdZQxY

Use as full a range of motion as possible for all reps.

B) Wall facing Handstand Hold
30 second hold.

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

90 seconds rest after the superset.

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Core :

4 rounds for quality:
10 FLR shoulder taps with 2 count pause at the shoulder. Tight, no wiggle! https://youtu.be/I24bJj-481Y
10 V-ups, with a 2 count lower. Feet and shoulders stay off the floor at extension, in a hollow body.
10 hollow body ring push ups.
10 Reverse hypers with a 2 count eccentric. https://youtu.be/-vmyuGpPXBQ (Think about the leg drive you need to transfer to kipping HSPU.)
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SCALED ATHLETES- Warm Up 

2 rounds:
500m ski.
50 foot high hip bear crawl.
5 inchworm.
_____________________________

Pike Push-up:

5-6 reps, with a 3 second eccentric x 5 sets. 1:30 rest between.

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

Superset:

A) 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.

B) Wall facing Handstand Hold
20-30 second hold.

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

Scale to box handstand (feet on box in Pike position) if needed. https://www.youtube.com/watch?v=rA_xFsWUPPU

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, on boxes, or a bar in a rack).
10 Reverse hypers. https://youtu.be/-vmyuGpPXBQ (Think about the leg drive you need to transfer to kipping HSPU.)

 

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