Wednesday 10th July, 2019

Warm Up:

250m row.
Single arm Bottoms up press x 8 each side.
Reverse hands pushup x10.

Twice through. 
_________________________________________
RX ATHLETES 

HSPU- EMOMs

Mins 0 and 1: 2 wall walks.
Mins 2, 3: 4-6 Pike pushups.
Mins 5, & 5: 20-30 second tripod support.
Min 6 & 7: 5 Tripod leg lifts. https://www.youtube.com/watch?v=WGehXcmc7gU
Min 8 : Tripod kick to plank x 5. https://www.youtube.com/watch?v=AQ25TwdF-sE&t=12s
Min 9: tripod kick to wall x 5.
Min 10 & 11: rest.
Min 12: Test your Max effort (M.E.) set of Hand stand push ups. (HSPU).
Mins 13 & 14: rest.
Min 15-19: 25% of your M.E. set.

Note your max effort set, you will be working percentages of this over the coming weeks.
__________________________________________________________________________
Accessory Pull:

Ring rows:
3 sets of 12, 3030 tempo.
1 min rest.

Banded lat pull down with PVC:
3 sets of 25.
1 min rest.
https://www.youtube.com/watch?v=w8VtPzZlgeE
_____________________________________________
Core:

3 Minute Ring FLR.
Every break: 15 Russian twist, L & R is one rep. 9/6kg.
__________________________________________________________________________
SCALED ATHLETES

HSPU EMOMs

Mins 0 and 1: 2 wall walks.
Mins 2 & 3: 4-6 Pike pushups.
Mins 4, & 5: 20-30 second tripod support.
Min 6 & 7: 5 Tripod leg lifts. https://www.youtube.com/watch?v=WGehXcmc7gU
Min 8 : Tripod kick to plank x 5. https://www.youtube.com/watch?v=AQ25TwdF-sE&t=12s
Min 9: tripod kick to wall x 5.
Min 10 & 11: rest.
Min 12: If you have Strict HSPU, test M.E. set kipping HSPU.
If not, set up a box to do Pike push ups with feet elevated at a relatively challenging level, and test a M.E. set of pike push ups.
Mins 13 & 14: rest.
Min 15-19: 25% of your M.E. set.

Note your max effort set, you will be working percentages of this over the coming weeks.
_________________________________________________________________________
Accessory Pull:

Ring rows:
3 sets of 12, controlled reps.
1 min rest.

Banded lat pull down with PVC:
3 sets of 25.
1 min rest.
https://www.youtube.com/watch?v=w8VtPzZlgeE
_______________________________________________
Core:

3 Minute FLR.
Every break: 15 Russian twist, L & R is one rep. 9/6kg

← Back to Blog