Tuesday November 5, 2019

RX ATHLETES- Warm Up:

Accumulate 150 holllow rocks.
Accumulate 120 arch rocks.
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Kipping HSPU:

3 rounds:
30 second tabletop.
10 pike rocks. https://www.youtube.com/watch?v=n7ZGxubutNI
5/5 FLR shoulder taps.
5/5 single arm scap push up.

Then:

AMRAP15:
20 HSPU
15 cal A.B.
100 foot lunge, no load.
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Strict Pull:

6 sets of 2 hollow body pull-ups with a 5 second pause with the chin over the bar, 5 second eccentric.
2 min rest.

Perform chest to bar or add load if this is too easy.

Shoulders back and down, elbows in tight, hollow body.
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Kipping TTB / Midline:

1:00 on, 2:00 off x 5:
12 GHDSU, 10 single leg Alt V-up, M.E. TTB.
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SCALED ATHLETES- Warm Up 

Accumulate 50 weighted hollow rocks.
Accumulate 80 weighted arch rocks.
Accumulate 50 deadbug rocks.
Add weight by holding a dowel with 2.5kg
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Kipping HSPU:

3 rounds:
12 scap push up
6 pike rocks. https://www.youtube.com/watch?v=n7ZGxubutNI

Then

Every 0:45 for 12 mins:
4 HS shoulder taps, 2 kipping HSPU.

Scale to a manegable consistent number of reps.
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Strict Pull:

6 sets of 2 scap pull + pull-up, pause with the chin over the bar for a 3 count, and lower over a 3 count.

Use toes on the floor/top of a box as assistance, rather than bands. Shoulders back and down, elbows in tight, hollow body.
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Kipping TTB Development :

4 rounds for quality:
10 beat swing, midline initiated.
8 alternating single leg V-up.
6 compression kips. https://www.youtube.com/watch?v=ZZqrU2F5A0s
6 Toes to KB
8 compression pulses. https://www.youtube.com/watch?v=5NU3HsSvP3Y

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