Tuesday November 19, 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 :

5 sets:
5 Pike push up, 5 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 8/8 bottoms up press. elbow pointing straight ahead throuhgout.
1:30 rest.
_______________________________________________________________________
Kipping Pull Development  :

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

Every 30 seconds for 4 sets:
5 reps paused kipping half pull-up.
https://www.youtube.com/watch?v=dx7Mfrhxnts

Kipping control:
Fluidly as possible
EMOM10:
1 TTB, 1 kipping pull-up, 1 butterfly pull-up, 1 TTB, 1 kipping chest to bar, 1 butterfly CTB.
__________________________________________________________________________
Core :

0:30 Ring FLR, lean out over fingertips.
0:30 table top.
0:30 side plank each side.
1:00 rest.
x 3 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 :

5 sets:
3 Pike push up negatives, 5 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 8/8 bottoms up press. elbow pointing straight ahead throuhgout.
1:30 rest.
_______________________________________________________________________
Kipping Pull Development  :

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

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

4 sets:
5 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.
1:00 rest.
__________________________________________________________________________
Core :

0:30 FLR, lean out over fingertips.
0:30 table top.
0:30 side plank each side.
1:00 rest.
x 3 rounds.

← Back to Blog