Monday November 4, 2019

RX ATHLETES- Warm Up:

Accumulate 1 minute weighted Hollow hold.
Accumulate 2 minute arch hold.
Accumulate 1 minute regular hollow hold.
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Kipping Pull-ups:

4 rounds:
10/10 single arm scap pull-ups Feet on floor/box as assistance.
5 reps 3 position ring row. Holding the rings, with your body at 45 degrees to the floor, without breaking hollow, in steps: slight push down, scap retraction, row (bringing the rings close to the bottom of sternum).

AMRAP 15:
10 CTB
10 burpee to 6" reach
100 foot bear crawl.
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Strict Push:

Throughout: elbows close, forearms staying vertical, limited back extension:
6 sets of 2 strict handstand push up, with a 5 second eccentric and a 5 second pause with the head 1" off the floor.
2 min rest.

Can't cope with that tempo? Scale to Pike push up with feet on box, or on the floor.
Too easy? Deficit.
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Strict Midline:

3 rounds for quality:
10 x 2.5 straight leg raise. (raise legs until toes are at least above parallel, lower half way, return up, that's one)
10 straddle straight leg lowers in back to wall handstand, 3030 tempo.
Rest as needed.
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SCALED ATHLETES- Warm Up 

Accumulate 1 minute weighted hollow hold, holding a dowel with 2.5kg plate on in hands.
Accumulate 2 minute arch hold, holding a dowel with 2.5kg plate on.
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Kipping Pull-ups:

4 rounds:
10/10 single arm scap pull-ups Feet on floor/box as assistance.
5 reps of 3 position ring row. Holding the rings, with your body at 45 degrees to the floor, without breaking hollow, in steps: slight push down, scap retraction, row (bringing the rings close to the bottom of sternum).

Then

Every 30 seconds for 10 minutes:
If you can't complete in the window, the 10 minutes becones an amrap.
3 Beat swing, 2 kipping pull-up, 1 strict eccentric (controlled hollow body lower after your 2nd kippng pull-up) - aim for a controlled count lower.
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Strict Push:

Using the most challenging scale you can, with elbows close, forearms staying vertical, no back extension:

6 sets of 2 pike rock into pike push up. 3 second lower and 3 second pause with the head 1" off the floor on the way down.
1:30 rest.

Use the pike rock to get used to the forward shift of weight required to set the body for loading with vertical forearm throughout press.


Pike rock : https://www.youtube.com/watch?v=n7ZGxubutNI
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Strict Midline :

3 rounds for quality:
10 x 1.5 hanging knee raise (tuck the knees as high as you can, go halfway down, tuck back up, repeat).
10 straddle straight leg lower, from back facing handstand against the wall.
Rest as needed.

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