Wednesday 13th June, 2019

Warm Up:

3 rounds:
250m row
10 alternating Deadbug.
5 x 4 second arch hold.
5/5 single arm bent over row.
5 straight arm pull-ups with a 3 count pause at the top of the squeeze.
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RX ATHLETES- Gymnastics Conditioning:

Accumulate 80 kipping hand stand push-ups, maintaining as tight a midline as possible. every break, perform equal cals ski erg.

Rest 2 minutes. Then:

Accumulate 80 kipping pull-ups, every break, perform equal cals row erg.

So, if you start with 24 handstand pushups, you then do 24 cal ski. if you then get a further 12 push ups you do 12 cal ski. You continue until you have finished 60 pushups AND 60 cals on the ski.

Rest and repeat with ring rows and erg row.

If you have no ski erg, sub for heavy alternating DB muscle snatch.
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Accessory Pull:

5 single arm ring rows each side.
10 Retract row rotate press. https://www.youtube.com/watch?v=fGlvMMBiau4
15 hollow body straight arm pull downs. https://youtu.be/FVjtOSA-dz8
30 second rest. x 4
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Core:

4 Rounds for quality:
6/6 side plank with abduction, pausing at the top of each raise for 3 seconds. https://youtu.be/RFQUnrsop6I
6/6 alternating deadbug with a pause at extension, holding onto 2 x 2.5/1.25kg plates. https://youtu.be/uIRrvdAtSeM
20 alternating Single leg RDL.
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SCALED ATHLETES- Gymnastics Conditioning:

Accumulate 80 push-ups, maintaining as tight a midline as possible. every break, perform equal cals ski erg.

Rest 2 minutes. Then:

Accumulate 80 ring rows, every break, perform equal cals row erg.

So, if you start with 24 pushups, you then do 24 cal ski. if you then get a further 12 push ups you do 12 cal ski. You continue until you have finished 60 pushups AND 60 cals on the ski.

Rest and repeat with ring rows and erg row.

If you have no ski erg, sub for heavy alternating DB muscle snatch.
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Accessory Pull:

4 x 12 hollow body straight arm pull downs. https://youtu.be/FVjtOSA-dz8
4 x 12 Retract row rotate press. https://www.youtube.com/watch?v=fGlvMMBiau4
30 second rest.
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Core:

4 Rounds for quality:
6/6 side plank with abduction, pausing at the top of each raise for 3 seconds. https://youtu.be/RFQUnrsop6I
5/5 alternating deadbug with a pause at extension, holding onto 2 x 2.5/1.25kg plates. https://youtu.be/uIRrvdAtSeM
20 alternating Single leg RDL.

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