Tuesday December 17, 2019

RX 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 :

EMOM10:
1 Strict deficit HSPU Eccentric. Keeping elbows vertical and close to the body. Triangle from head to hands.
8 second eccentric. Build defecit as form allows.

Then:
Accumulate 1:30 double KB bottoms up 90/90 hold. 2 x 16/8kg.
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Kipping pull development :

Accumulate 100 beat swing in as few sets as possible.
0:30 rest max.

EMOM 5:
1 BMU, vested, catching high as possible with straight arms. 10/6kg
https://www.youtube.com/watch?v=dx7Mfrhxnts

Kipping control:
Fluidly as possible
Every 2:00 til failure:
8 TTB, 8 CTB, 2 BMU. Add a BMU every set. __________________________________________________________________________
Core :

0:30 Ring FLR, lean out over fingertips.
0:30 table top.
0:30 side plank each side.
MINIMAL REST
x 5 rounds.

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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
_____________________________

Vertical Push:

4 sets:
73 Pike push up negatives. 3 second lower. 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 therefore making it easier)

Straight into 8/8 bottoms up KB press.
2:00 rest.
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Kipping pull development  :

Accumulate 80 beat swings, initiate through the midline. tight hollow and arch positions, feet together throughout.
Max 0:30 rest.

5 sets:
2 reps 1 + 2 + 2, Kip + paused kipping half pull-up + kipping pull-up
https://www.youtube.com/watch?v=dx7Mfrhxnts
1:00 rest.

Accumulate 15 three position ring row in as few stes as possible. 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.
1:00 rest max.

Accumulate 200% of your Max effort set of ring rows in as few sets as possible. Feet elevated on 20/24" box.
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Core :

0:30 RING FLR, lean forward, TIGHT.
0:30 table top.
10 side plank in and outs each side, pausing at the top of each rep for 3 seconds.
0:30 rest.
x 4 rounds.

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