Wednesday 19th 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:

For Time: 120/80 (M/F) cal ski:
Every minute on the minute, 4 deficit kipping handstand push-ups. (scale or advance to reps you will consistently be able to hit, approximately 25% of your M.E. HSPU set if you have one, or 25% of your first set from last week).

Rest 2 minutes. Then:

For Time: 150/100 (M/F) cal row:
Every minute on the minute: 3 Bar Muscle up.
(if needed, substitute reps as for HSPU)

If you have no ski erg, Sub for Assault bike or C2 bike cals.
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Accessory Pull:

15 ring rows.
30 prone raise (10 Y, 10 T, 10W), Use light plates as load if needed.
30 hollow body straight arm pull downs. https://youtu.be/FVjtOSA-dz8
https://www.youtube.com/watch?v=w1AWGKubE5U
90 second rest.
3 rounds.
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Core:

4 Rounds for quality:
12/12 side plank with adduction to bench, pausing at the top of each raise. https://www.youtube.com/watch?v=ANaBs58yD24
5 lemon squeze, 15 second deadbug, 5 lemon squeeze, 10 second deadbug, 5 lemon squeeze, 5 second deadbug.
5 glute bridge walkouts . https://www.youtube.com/watch?v=1nV9_4AN7J0
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SCALED ATHLETES- Gymnastics Conditioning:

For Time: 120/80 (M/F) cal ski:
Every minute on the minute, 4 pike push-ups with hands on DBs.

Rest 2 minutes. Then:

For Time: 120/80 (M/F) cal row:
Every minute on the minute: 6 ring rows with feet elevated on a medball.


If you have no ski erg, Sub for Assault bike or C2 bike cals.
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Accessory Pull:

3 rounds for quality:
30 hollow body straight arm pull downs. https://youtu.be/FVjtOSA-dz8
30 prone raise: 10 Y, 10 T, 10 W. Use light plates as load if needed.
https://www.youtube.com/watch?v=2rWyoqp5uXo 60 second rest.
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Core:

3 Rounds for quality:
12/12 side plank with adduction to bench, pausing at the top of each raise. https://www.youtube.com/watch?v=ANaBs58yD24
5 lemon squeeze, 15 second deadbug, 5 lemon squeeze, 10 second deadbug, 5 lemon squeeze, 5 second deadbug.
5 glute bridge hamstring walkouts. https://www.youtube.com/watch?v=1nV9_4AN7J0

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