Tuesday October 15, 2019

RX ATHLETES- Warm Up:

Accumulate 100 holllow rocks.
Accumulate 100 arch rocks.
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Kipping HSPU:

6/6 single arm scap push up every min x 4.

Then:

How far did you get in your death by HSPU in week 1?
Take the number that is half of your last successful set (e.g if you failed on the minute of 10 HSPU, 5 is your number - cause we round up :) ).
EMOM12: your number of HSPU as described above + 9/6 cal row.

Didn't do the death by? consistent amount of HSPU to practice under fatigue please. something like 25% of a M.E set.
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Strict Pull:

4 sets of 7 hollow body pull-ups with a 3130 tempo. (3 seconds up, 1 count with chin over, 3 count lower)
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 Midline:

10-9-8-7-6-5-4-3-2-1
Cal ski
TTB
GHDSU
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SCALED ATHLETES- Warm Up 

Accumulate 100 deadbug rocks, one leg extended. Switch legs every 10 reps.
Accumulate 100 arch rocks. .
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Kipping HSPU:

5/5 single arm scap push up every min x 4.

Then

2 sets:
5/5 back to wall lateral shifts, without the palm lifting
2 kipping hspu.
1 min rest.

2 sets:
4/4 back to wall lateral shifts, lifting onto tips of fingers.
3 kipping hspu.
1 min rest.

2 sets:
3/3 back to wall HS shoulder taps.
4 kipping hspu.
1 min rest.
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Strict Pull:

4 sets of 7 pull-ups with a 3030 tempo. (3 second up, 0 second pause, 3 second down, avoid rest at the bottom)

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 T2B Development:

10-8-6-4-2
Beat swing + compression kips (legs straight, toes pointed, get them high as you can as you swing into the hollow portion of a beat swing)
Alt single leg V-up.
Toes to kettlebell.

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