Wednesday 1st May, 2019

Warm Up:

3 rounds:
250m row
15 Hollow rocks
15 Arch rocks
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Supinated Strict Hollow Body Pull Up:
(Use banded for scaling)

7.5 mins:
Ascending ladder. 1, 2, 3, 4, 5, 6... etc. Reps.
No band this time unless necessary.

Supinated = reverse hands, palms facing you.

How this works:
Perform one pull up, rest 1 breath. Perform 2 pull-ups, rest for 2 breaths. Perform 3 pull ups, rest for 3 breaths. Continue in this manner adding one rep until you feel like you will hit failure on your next set. DONT hit failure. Instead, work back down the ladder.
If you complete the ladder in 7.5 minutes, rest 10 seconds and start again. This is volume accumulation.
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Max Effort Scap Pull Isometric Hold
+
4 x 10-12 ring rows with feet elevated.

90 seconds rest before back into the scap hold.

How this works:
In a hollow body hanging from the bar, perform a straight arm scap pull-up, pulling arms into the sockets activating the lats. Hold this as long as you can. 
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Core:

Tabata x 3:
1) deadbug/hollow hold.
Choose the hardest variation you can hold with good quality for a full minute. This means lower back flushed to the floor, shoulder blades off the ground. (Easiest: Deadbug - Deadbug with one arm overhead - Deadbug with two arms over head - deadbug with opposite arm and leg extended - hollow : hardest). Put a band attached to the rig under your lumbar to maintain integrity.
2) arch hold.
3) side plank, alternate side each set.

No rest between tabatas.

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