Monday October 14, 2019

RX ATHLETES- Warm Up:

Accumulate 2.5 minute Hollow hold.
Accumulate 2.5 minute arch hold.
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Kipping Pull-ups:

6/6 single arm scap pull-ups every min x 4. Feet on floor/box as assistance if necessary.

How far did you get in your death by CTB in week 1?
Take the number that is half of your last successful set (e.g if you failed on the minute of 9 CTB, 4 is your number).
EMOM12: Your number of CTB as described above + 100m run.

Didn't do it? consistent amount of CTB to practice under fatigue. something like 25% of a M.E set.
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Strict Push:

Throughout: elbows close, forearms staying vertical, limited back extension:
4 sets of 7 strict handstand push up, with a 3030 tempo (3 second down 0 second pause, 3 second up).
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:

4 rounds for quality:
8/8 strict single leg raise as high as possible, with a 1220 tempo. (1 seconds up, 2 seconds pause, 2 second lower, no pause at the bottom).
8/8 tripod/headstand, single leg lowers (straight legs, from toes pointing up at the ceiling to pointing at the floor) 2020 tempo.
Rest as needed.
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SCALED ATHLETES- Warm Up 

Accumulate 2 minute deadbug hold, with both arms extender overhead.
Accumulate 1.5 minute arch hold, holding a dowel with 2.5kg plate on.
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Kipping Pull-ups:

5/5 single arm scap pull-ups every min x 4. Feet on floor/box as assistance.

Then

Every minute on the minute x 15, alternate:
A) 2 beat swing + 1 kipping pull-up, pause wih chin over the bar.
B) 1 beat swing + 2 kipping pull-up.
C) 3 kipping pull-up.

If the numbers are too easy, increase the reps, just keep them consistent.
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Strict Push:

Using the most challenging scale you can, with elbows close, forearms staying vertical, no back extension:
4 sets of 7 Pike push up/ feet elevated pike push up/ strict handstand push up, with a 3030 tempo (3 second down, 0 second pause and a 3 second up, avoid rest at the top, but do make sure to push the floor away with straight arms as much as you can)
1:30 min rest.
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Strict Midline:

4 rounds for quality:
8/8 single leg strict knee raise, as high as possible, with a 1120 tempo. (1 second up, 1 second pause, 2 second lower, no pause at the bottom).
6/6 tripod/headstand single leg lowers (straight legs, from toes pointing up at the ceiling to pointing at the floor) 2020 tempo.
Rest as needed.

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