Monday October 21, 2019

RX ATHLETES- Warm Up:

Accumulate 1.5 minute weighted Hollow hold.
Accumulate 1.5 minute weighted arch hold.
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Kipping Pull-ups:

4 rounds:
8/8 single arm scap pull-ups Feet on floor/box as assistance.
3 x 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).

Max Cal A.B.
Every 2 minutes:
2 CTB
2 ring row.
Every 2 minutes add 2 reps to each.
when you can't fit the required reps in the window, you are done.
2 scores: cals and reps achieved.


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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:
6 one and a half strict straight leg raise, as high as possible, slow and controlled. (Lift the legs up, toes pointed, lower half way down, come back up. 6 times)
6 handstand, back to wall straddle leg lowers, slow and controlled in and out.
Rest as needed.

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SCALED ATHLETES- Warm Up 

Accumulate 2 minute deadbug hold, with opposite arm and leg extended (half hollow). switch every 10-15 seconds.
Accumulate 2 minute arch hold, holding a dowel with 2.5kg plate on.
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Kipping Pull-ups:

4 rounds:
8/8 single arm scap pull-ups Feet on floor/box as assistance.
3 x 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 minute on the minute x 15, alternate:
A) 8 beat swing.
B) 2 beat swing + 2 kipping pull-up with pause and push away. .
C) 5 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:
5 sets of 4 Pike push up/ feet elevated pike push up/ strict handstand push up, with a 4 second eccentric and a 4 second pause with your head 1" off the floor on the way down.
1:30 min rest.


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Strict Midline:

4 rounds for quality:
6 one and a half strict knee raise, as high as possible, slow and controlled. (Lift the knees up, go half way down, come back up. 6 times)
6 handstand, back to wall straddle leg lowers, slow and controlled in and out.
Rest as needed.

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