Tuesday November 26, 2019

RX ATHLETES- Warm Up:

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

5 sets:
5 Strict HSPU. Keeping elbows vertical and close to the body. Triangle from head to hands.
Straight into 20 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 Development :

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

Kipping control:
Fluidly as possible
Every 90 seconds x 8:
1 TTB, 3 kipping pull-up, 2 TTB, 2 kipping chest to bar, 3 TTB, 1 BMU.
__________________________________________________________________________
Core :

0:45 Ring FLR, lean out over fingertips.
0:45 table top.
0:45 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:
5 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

Straight into 20 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 development  :

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

4 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:
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.

1 set: M.E. Ring rows.
__________________________________________________________________________
Core :

0:45 FLR, lean out over fingertips.
0:45 table top.
0:45 side plank each side.
1:00 rest.
x 3 rounds.

← Back to Blog