Wednesday 24th July, 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 + 4 shoulder taps at the top of each.
Mins 2, 3: 6-8 Pike pushups.
Mins 5, & 5: 30 second tripod support.
Min 6: Tripod kick to plank x 3-5 https://www.youtube.com/watch?v=AQ25TwdF-sE&t=12s
Min 7: Tripod kick to wall x 3-5.
Min 8 & 9 : 3 Tripod leg lifts, building speed, to brave a free standing HSPU if you feel up to it.
https://www.youtube.com/watch?v=WGehXcmc7gU
Min 10-19: EVERY 2 MINS: 50% +1 of your M.E. set. of HSPU.
(5 sets)

Aim for maximum quality of movement.
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Accessory Pull:

Ring rows:
5 sets of 8, 3330 tempo.
1 min rest.

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

3.5 min Ring FLR
Every break: 10/10 Russian twists, 15/10kg.
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SCALED ATHLETES- HSPU EMOM

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 10-19: 25% of your M.E. set. (10 sets)
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Accessory Pull:

Ring rows:
4 sets of 8, 3030 tempo.
1 min rest.

Banded lat pull down with PVC:
4 sets of 15, 3030 tempo.
1 min rest.
https://www.youtube.com/watch?v=w8VtPzZlgeE
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Core:

2.5 Minute ring FLR.
Every break: 8/8 Alligator rolls. (hollow to arch to hollow)

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