Tuesday December 10, 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.
_______________________________________________________________________
Vertical Push :

6 sets:
3 Strict deficit HSPU. Keeping elbows vertical and close to the body. Triangle from head to hands.
Straight into 15 second 90 degree bottoms up press hold. elbow pointing straight ahead throughout. Shoulder and elbow at 90 degrees (slightly higher up elbow than vid) https://youtu.be/lJf6tX0MsNw
2:00 rest.
_______________________________________________________________________
kipping Pull :

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

Every 30 seconds for 4 sets:
1 BMU, catching high as possible with straight arms.
https://www.youtube.com/watch?v=dx7Mfrhxnts

Kipping control:
Fluidly as possible
Every 2:00 x 6:
3 BMU, 5 CTB, 7 TTB, 9 pull-ups. Unbroken. __________________________________________________________________________
Core :

0:45 Ring FLR, lean out over fingertips.
0:45 table top.
0:45 side plank each side.
1:00 rest.
x 4 rounds. __________________________________________________________________________


SCALED 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.
_____________________________

Vertical Push:

6 sets:
3 Pike push ups. Aim for loading into toes, keeping elbows vertical and close to the body. Triangle from head to hands.
https://m.youtube.com/watch?v=jG_mLwPziBw&list=PLKRQFkKb-JSFh261et_6-3zH93t4n5SoX&index=7
Challenge your variation with feet elevated and/or hands on plate (if putting hands no plate for deficit, elevate feet equally, otherwise this just reduces lever and load through the hands)

Straight into 15 second 90 degree bottoms up press hold. elbow pointing straight ahead throughout. Shoulder and elbow at 90 degrees (slightly higher up elbow than vid) https://youtu.be/lJf6tX0MsNw
2:00 rest.
_______________________________________________________________________
Kipping Pull :

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

5 sets:
3 reps 1 + 1 + 1, Kip + paused kipping half pull-up + kipping pull-up
https://www.youtube.com/watch?v=dx7Mfrhxnts
1:00 rest.

3 sets:
3 x three position ring row. 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. Pause in position A and B for a 2 count, lower from C over a 2 count.
1:00 rest.

5 sets:
25% of M.E. Ring rows. 3030 tempo.
1:00 rest.
__________________________________________________________________________
Core :

0:40 FLR, lean out over fingertips.
0:40 table top.
0:40 side plank each side.
1:00 rest.
x 4 rounds.

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