Monday November 25, 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?

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Vertical Push :

5 sets:
5 hollow body chest to ring pull-up.
straight into 6/6 single arm ring rows.
2:00 rest.
Add load where able.
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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, 10 foot HSW, free standing HSPU.

EMOM8, alternating:
A) 25% of M.E. Set of KHSPU, but at at 3" deficit.
B) 16 Back to wall HS shoulder taps.
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TTB Development :

80 Strict Hanging single leg 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
12/12 single leg pike compression pulses. https://www.youtube.com/watch?v=5NU3HsSvP3Y
5/5 single leg V-up.

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SCALED ATHLETES- Warm Up 

5 sets:
5 hollow body pull-ups, (feet assisted on box if necessary (or banded))
straight into 6/6 single arm ring rows, 3 sec eccentric.
2:00 rest.

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Vertical Pull :

5 sets:
5 hollow body pull-ups, (feet assisted on box if necessary (or banded))
straight into 6/6 single arm ring rows, 3 sec eccentric.
2:00 rest.
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Kipping HSPU Deconstruction   :

20 pike rocks.

3 sets:
M.E. Frog stand. https://www.youtube.com/watch?v=FlEi-SsDz8U
5 reverse hyper extensions, hugging a bench.
1:00 rest.

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

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

1 set:
3 wall walks, ONLY walk as far as you can maintain hollow body.

2 sets: 3 tripod to plank, kicking feet up the wall. Body length away from the wall this week. 0:20 in this video. https://m.youtube.com/watch?v=_xAU3rFF
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TTB Development  :

50 Strict single leg straight leg raise, alternating (heel above hip crease at top)
Every break:
5 jefferson curl, thinking about that compression.
https://www.youtube.com/watch?v=koi9dAJLWcE
10/10 single leg compression pulses. https://www.youtube.com/watch?v=5NU3HsSvP3Y
5/5 single leg V-up.

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