Wednesday 29th May, 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 60 kipping handstand push-ups, maintaining as tight a midline as possible. every break, perform equal cals ski erg.

Rest 2 minutes. Then:

Accumulate 60 kipping pull-ups, every break, perform equal cals row erg.

So, if you start with 24 HSPU, 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 pull-ups and erg row.

If you have no ski erg, sub for heavy alternating DB muscle snatch.
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Accessory Pull:

10 ring rows.
15 Face pulls. https://youtu.be/Wq-Td9UXRK8
20 hollow body straight arm pull downs. https://youtu.be/FVjtOSA-dz8
60 second rest.
X 3.
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Core:

3 Rounds for quality:
10/10 side plank with abduction, pausing at the top of each raise for a 2 count. https://youtu.be/RFQUnrsop6I
6/6 alternating deadbug with a 3 count pause at extension. https://youtu.be/uIRrvdAtSeM
25 banded good mornings.
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SCALED ATHLETES:

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.
________________________________________________________________
Gymnastics Conditioning:

Accumulate 60 push-ups, maintaining as tight a midline as possible. every break, perform equal cals ski erg.

Rest 2 minutes. Then:

Accumulate 60 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:

3 x 15 hollow body straight arm pull downs. https://youtu.be/FVjtOSA-dz8
3 x 15 Face pulls. https://youtu.be/Wq-Td9UXRK8
60 second rest.
___________________________________________________________________
Core:

3 Rounds for quality:
8/8 side plank with abduction, pausing at the top of each raise. https://youtu.be/RFQUnrsop6I
6/6 alternating deadbug with a pause at extension. https://youtu.be/uIRrvdAtSeM
20 banded good mornings.

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