Wednesday 26th 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 100 kipping HSPU, maintaining as tight a midline as possible. every break, perform equal cals ski erg.

Rest 2 minutes. Then:

Accumulate 100 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 HS push ups you do 12 cal ski. You continue until you have finished 100 pushups AND 100 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:

15 hollow body straight arm pull downs with a 3 count eccentric. https://youtu.be/FVjtOSA-dz8
12 scaptions. 3030 tempo.
9 Retract row rotate press. Pausing in each position .https://www.youtube.com/watch?v=fGlvMMBiau4
30 second rest. X 4
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Core:

4 Rounds for quality:
8/8 side plank with abduction, pausing at the top of each raise for 3 seconds. https://youtu.be/RFQUnrsop6I
5 wallball lemon squeeze, 10 russian twist with wallball, 15 abmat sit-ups with wallball.
16 alternating Single leg RDL.
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SCALED ATHLETES- Gymnastics Conditioning:

Accumulate 100 push-ups, maintaining as tight a midline as possible. every break, perform equal cals ski erg.

Rest 2 minutes. Then:

Accumulate 100 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.
__________________________________________________________________________
Accessory Pull:

15 hollow body straight arm pull downs with a 3 count eccentric. https://youtu.be/FVjtOSA-dz8
12 scaptions. 3030 tempo.
9 Retract row rotate press. Pausing in each position .https://www.youtube.com/watch?v=fGlvMMBiau4
30 second rest. X 3
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Core:

4 Rounds for quality:
8/8 side plank with abduction, pausing at the top of each raise for 2 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
16 alternating Single leg RDL.

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