Tuesday December 31, 2019

TESTING

RX ATHLETES- Warm Up:

3 rounds:
1 min row
20 hollow rocks
10 pike rocks
20 arch rocks
10 scap push ups
20 second supinated bar hang.
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HSPU :

One Max effort unbroken set of kippin HSPU.

4 min rest .

4 sets, for quality:
25% of the above. 16/12 cal recovery row.
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Strict Pull :

Virtuous Pull:
One max effort unbroken set of perfect strict hollow body pull-ups.
Hollow body, scaps depressed, slower down than up, elbows forward.

5 min rest.

WOD pull:
One max effort unbroken set of 'hit the rx' strict pull-ups.
Arms straight at the bottom, chin over the bar at the top. Just don't kip. A little knee bend is allowed.

There should be a big difference between the two.

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Midline :

M.E. unbroken set Kipping TTB

3 rounds:
50% of M.E set kipping TTB as V-ups.
20 arch rocks
20 second oblique dish each side.

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SCALED ATHLETES- Warm Up 

3 rounds:
1 min row
20 half hollow rocks (opposite arm and leg extended/tucked)
10 pike rocks
10-15 arch rocks
10 scap push ups
20 second supinated bar hang.
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HSPU:

One Max effort unbroken set of kipping HSPU*.

4 min rest.

4 sets, for quality:
25% of the above. 16/12 cal recovery row.

*IF NONE:
Test Pike pushups.
Elbows close, forearms vertical in the press, load into tip toes, head and hands form triangle at the bottom, ears between arms at the top.
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Strict Pull :

Virtuous Pull: **
One max effort unbroken set of perfect strict hollow body pull-ups.
Hollow body, scaps depressed, slower down than up, elbows forward.

** IF NONE -
Assess just box assisted strict pull-ups
Box assited pull-up; https://www.youtube.com/watch?v=qKDjgZfnOUw
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Midline :

M.E. unbroken set Kipping TTB***

3 rounds:
50% of M.E set kipping TTB as hollow tuck-ups.
15 arch rocks
15 second oblique dish each side.

*** if none:
Test kipping knee raise. feet behind plane of rig at bottom, knees above hip crease at the top.

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