Monday October 28, 2019

RX ATHLETES- Warm Up:

Accumulate 150 holllow rocks.
Accumulate 120 arch rocks.
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Kipping HSPU:

3 rounds:
15 scap push up
8 pike rocks. https://www.youtube.com/watch?v=n7ZGxubutNI
10 FLR shoulder taps.

Then:

Chipper:
50 cal row
75 HSPU
25 deadlifts, 140/90kg.
50 hand release push ups.
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Strict Pull:

4 sets of 6 hollow body pull-ups with a 2 second pause with the chin over the bar, 2 second eccentric.
1.5 min rest.

Perform chest to bar or add load if this is too easy.

Shoulders back and down, elbows in tight, hollow body.
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Kipping T2B / Midline:

4 rounds for quality:
4 beat swing
10 GHDSU
6 compression kips.
10 V-ups.
8 TTB.
Rest as needed to keep parts unbroken.
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SCALED ATHLETES- Warm Up 

Accumulate 1 minute full hollow hold.
Accumulate 2 minute arch hold, holding a dowel with 2.5kg plate on.
Accumulate 1.5 minute deadbug hold.
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Kipping HSPU:

3 rounds:
12 scap push up
6 pike rocks. https://www.youtube.com/watch?v=n7ZGxubutNI

Then

EMOM6, alternating:
A) 20 second back to wall lateral shifts.
B) 3 kipping HSPU, controlled lower, pausing at bottom of knee tuck. .
1 min rest.
EMOM6, alternating:
A) 20 seconds Max reps back to wall HS shoulder taps.
B) 20 second max reps kipping HSPU - just No crashing on your neck/noggin!
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Strict Pull:

4 sets of 6 scap pull + pull-up, pause with the chin over the bar and controlled lower.

Use toes on the floor/top of a box as assistance, rather than bands. Shoulders back and down, elbows in tight, hollow body.

2 min rest.
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Kipping TTB Development :

3 rounds for quality:
20 beat swing, midline initiated.
16 alternating single leg V-up.
10 compression kips. https://www.youtube.com/watch?v=ZZqrU2F5A0s
30 single leg compression pulses, (15 e/s) https://www.youtube.com/watch?v=5NU3HsSvP3Y

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