Tuesday December 03, 2019

RX ATHLETES- Warm Up:

3 rounds:
50 foot high hip, straight leg bear crawl.
https://www.youtube.com/watch?v=bB3yV-qj4FQ
6/6 plank shifts, slow controlled, scaps spread, arms locked.
https://www.youtube.com/watch?v=jBgejw2LF64&list=PLKRQFkKb-JSGXxEHLXBETSVlfFiEFe3yf&index=36
0:30 supinated hang.
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Vertical Push :

5 sets:
3 Pike push up, 10 count lower. Aim for loading forward over the wrists, in tip toes,, keeping elbows vertical and close to the body. Triangle from head to hands.
https://www.youtube.com/watch?v=1kpocBWo4BA&list=PLKRQFkKb-JSFh261et_6-3zH93t4n5SoX&index=6
Make it more difficult with feet on box, or as strict HSPU.
Straight into 5/5 bottoms up press. elbow pointing straight ahead throuhgout.
2:00 rest.
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Kipping pull development :

3 sets:
15 beat swings, initiate through the midline. tight hollow and arch positions, feet together throughout.
0:45 rest.

Accumulate 30 reps paused kipping half pull-up.
https://www.youtube.com/watch?v=dx7Mfrhxnts

Kipping control:
Fluidly as possible
Every 90 seconds x 10::
3 TTB, 1 kipping pull-up, 1 butterfly pull-up, 2 TTB, 1 kipping chest to bar, 1 butterfly CTB, 1 TTB, 1 BMU.
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Core :

2:00 Ring FLR.
1:30 table top.
1:00 side plank each side.
2 rounds. Rest minimally, pause the clock if you break.

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SCALED ATHLETES- Warm Up 

3 rounds:
50 foot high hip, straight leg bear crawl.
https://www.youtube.com/watch?v=bB3yV-qj4FQ

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vertical Push :

5 sets:
5 Pike push up negatives, 4 count lower. Aim for loading into toes, keeping elbows vertical and close to the body. Triangle from head to hands.
https://www.youtube.com/watch?v=1kpocBWo4BA&list=PLKRQFkKb-JSFh261et_6-3zH93t4n5SoX&index=6

Straight into 6/6 bottoms up press. elbow pointing straight ahead throuhgout.
1:30 rest.
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Kipping Pull development  :

3 sets:
15 beat swings, initiate through the midline. tight hollow and arch positions, feet together throughout.
0:45 rest.

30 seconds on, 60 seconds off, accumulate 40 reps paused kipping half pull-up. Elbows close
https://www.youtube.com/watch?v=dx7Mfrhxnts

5 sets:
3 x three position ring row. Pause for a 3 count in each position, lower over a 3 count. Hollow body, start with A) slight push down with straight arms, B) scap retraction, C) row. controlled lower. try not to break hollow with each pause.
1:00 rest.

3 sets:
50% of last weeks max effort set of ring row, feet elevated 20".
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Core :

2:00 FLR, lean out over fingertips.
1:30 table top.
1:00 side plank each side.
x 2 rounds. Rest minimally. If you break, pause the clock.

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