Wednesday 7th August, 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 + 6 shoulder taps at the top of each.
Mins 2, 3: 3 feet elevated pike push-ups, all the way round the box in pike handstand, 3 elevated pike push ups. change direction next set. https://www.youtube.com/watch?v=zSFLpR2EMvg
Mins 4, & 5: 1-2 frog stand to tripod transitions with light 3/4/6 kg medball.
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 med ball weighted Tripod leg lifts - work speed up toward attempting free standing HSPUs. Feel free to post successful attempts and tag us.
https://www.youtube.com/watch?v=WGehXcmc7gU
Min 10-14: 25% +1 of your M.E. set. of HSPU.
(5 sets)
Min 15-19: 25% +2 of your M.E. set.

Aim for maximum quality of movement.
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Accessory Pull:

Single arm Ring rows:
4 sets of 8 each side, 3230 tempo.
superset with 10/10 single arm half kneeling banded lat pull down.
1 min rest.
https://www.youtube.com/watch?v=Kh5aAfGnWu4
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Core:

4 minute ring FLR.
Every break:
15 Russian twist 9/6kg. (left and right is 1 rep)
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SCALED ATHLETES- HSPU EMOM:

Mins 0 and 1: 1 wall walks with 5/5 shoulder taps at the top.
Mins 2 & 3: 2 Pike pushups with feet elevated, + pike handstand half way round the box + 2 pike push ups. switch direction on set 2.
Mins 4, & 5: 20-30 second frog stand.
Min 6 & 7: 3 Tripod leg lifts with medball between feet.
https://www.youtube.com/watch?v=WGehXcmc7gU
Min 8 : Tripod kick to plank x 4. https://www.youtube.com/watch?v=AQ25TwdF-sE&t=12s
Min 9: tripod kick to wall x 5.
Min 10-14: 25% +1 of your M.E. set. (5 sets)
Mins 15-19: 255 + 2 of your M.E. set. (5 sets).
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Accessory Pull:

Single arm Ring rows:
4 sets of 5/5, 3210 tempo.
1 - 1.5 min rest.

Then:
4 x 10/10 single arm half kneeling banded lat pull down.
https://www.youtube.com/watch?v=Kh5aAfGnWu4
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Core:

4 Minute FLR.
Every break: 15 russian twist (L & R is 1). 9/6 kg.

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