Tuesday October 22, 2019

RX ATHLETES- Warm Up:

Accumulate 100 holllow rocks.
Accumulate 100 arch rocks.
Weighted, with a dowel in hand and 2.5/1.25kg plate on the dowel.
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Kipping HSPU:

4 rounds:
10 scap push up
5 pike rocks. https://www.youtube.com/watch?v=n7ZGxubutNI

Then:

Max distance row
Every 2 mins:
2 HSPU
2 hand release push ups.
Add 2 reps every set . stop when you can't fit the required reps in the time frame.
2 scores: reps and distance rowed.
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Strict Pull:

5 sets of 4 hollow body pull-ups with a 4 second pause with the chin over the bar, 4 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 Toes to Bar / Midline:

3 rounds for quality:
10 beat swing
10 GHDSU
10 compression kips.
10 V-ups.
10 TTB.
Rest as needed to keep parts unbroken.
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SCALED ATHLETES- Warm Up 

Accumulate 100 half deadbug rocks, opposite arm and leg extended. Switch sides every 10 reps.
Accumulate 100 arch rocks.
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Kipping HSPU:

4 rounds:
10 scap push up
5 pike rocks. https://www.youtube.com/watch?v=n7ZGxubutNI

Then

1 sets:
6/6 back to wall lateral shifts, without the palm lifting
3 kipping hspu.
1 min rest.

2 sets:
5/5 back to wall lateral shifts, lifting onto tips of fingers.
3 kipping hspu.
1 min rest.

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

5 sets of 4 pull-ups with a 4 count pause with the chin over the bar and a 4 count lower.

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

2 min rest.
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Kipping Toes to Bar Development:

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

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