Wednesday 14th August, 2019

Warm Up:

250m row. Single arm Bottoms up press x 8 each side. Reverse hands pushup x10. twice through. 
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RX ATHLETES- HSPU EMOM:

Mins 0 and 1: 2 wall walks + 6 shoulder taps at the top of each.
Mins 2, 3: 2 feet elevated pike push-ups, all the way round the box in pike handstand, 2 elevated pike push ups. change direction next set. https://www.youtube.com/watch?v=zSFLpR2EMvg
Mins 4, & 5: 3 frog stand to tripod transitions.
Min 6: Tripod kick to plank x 3 https://www.youtube.com/watch?v=AQ25TwdF-sE&t=12s
Min 7: Tripod kick to wall x 3.
Min 8 & 9 : 3 med ball weighted Tripod leg lifts - work speed up toward attempting free standing HSPUs. Feel free to post successful attempts and tag us.
https://www.youtube.com/watch?v=WGehXcmc7gU
Min 10-19: 25% +2 of your M.E. set. of HSPU.
(10 sets)

Aim for maximum quality of movement.
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Accessory Pull:

Single arm Ring rows:
4 sets of 10 each side, 3110 tempo.
superset with 12/12 single arm half kneeling banded lat pull down, pauseing with the hand below the chin.
1 min rest.
https://www.youtube.com/watch?v=Kh5aAfGnWu4
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Core:

4 rounds:
30 second ring FLR each side.
30 second russian twist, 9/6kg.
30 second Tabletop with plate on lap.
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SCALED ATHLETES- HSPU EMOM:

Mins 0 and 1: 1 wall walks with 5/5 shoulder taps at the top.
Mins 2 & 3: 2 Pike pushups with feet elevated, + pike handstand half way round the box + 2 pike push ups, then handstand walk back round the box.
Mins 4, & 5: max effort second frog stand.
Min 6 & 7: 3 Tripod leg lifts with medball between feet.
https://www.youtube.com/watch?v=WGehXcmc7gU
Min 8 : Tripod kick to plank x 4. https://www.youtube.com/watch?v=AQ25TwdF-sE&t=12s
Min 9: tripod kick to wall x 4.
Min 10-19: 25% + 2 of your M.E. set. (10 sets)
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Accessory Pull:

Single arm Ring rows:
4 sets of 8/8, 2100 tempo.
1 - 1.5 min rest.

Then:
4 x 12/12 single arm half kneeling banded lat pull down, with a pause at the bottom of each rep (hand below chin).
https://www.youtube.com/watch?v=Kh5aAfGnWu4
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Core:

4 rounds:
30 second single arm FLR each side.
30 second Russian Twist, 9/6kg.
30 second tabletop.

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