Monday November 18, 2019

TESTING DAY 03
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 :

5 sets:
5 hollow body pull-up , 5 count lower.
straight into 10/10 single arm banded lat pull down, seated. https://www.youtube.com/watch?v=2srBm6QYGMM
1:30 rest.
_______________________________________________________________________
Kipping HSPU  :

20 pike rocks.

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

EMOM3:
Establish a solid tripod position, tap knees to elbows 3 times.

EMOM5:
1 x free standing HSPU, or best attempt.

3 sets:
In 1:00, 50% of M.E. set of kipping HPSU.
In remaining time, M.E. Shoulder taps.
2:00 rest.
__________________________________________________________________________
TTB Development :

50 Strict Hanging straight leg raise (Heels above hip crease at the top)
Every break:
5 jefferson curl, thinking about that compression.
https://www.youtube.com/watch?v=koi9dAJLWcE
15 compression pulses. https://www.youtube.com/watch?v=5NU3HsSvP3Y
8 tuck with extension. https://www.youtube.com/watch?v=POVHbdhPtOQ

__________________________________________________________________________

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 :

5 sets:
3 hollow body pull-up negatives, 5 count lower.
straight into 8/8 single arm lat pull down, seated. https://www.youtube.com/watch?v=2srBm6QYGMM
1:30 rest.
_______________________________________________________________________
Kipping HSPU  :

20 pike rocks.

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

3 sets:
3-5 Tripod toe taps. @ 2:20 in the video
https://www.youtube.com/watch?v=qiTovNDfhlc
1:00 rest.

3 sets:
3-5 tripod to headstand plank. @3:40 in the video
https://www.youtube.com/watch?v=qiTovNDfhlc
1:00 rest.
__________________________________________________________________________
TTB Development :

50 Strict Hanging knee raise (knee above hip crease at top)
Every break:
5 jefferson curl, thinking about that compression.
https://www.youtube.com/watch?v=koi9dAJLWcE
10 compression pulses.https://www.youtube.com/watch?v=5NU3HsSvP3Y
5 tuck with extension. https://www.youtube.com/watch?v=POVHbdhPtOQ

 

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