Wednesday 9th October, 2019

RX ATHLETES- Warm Up:

Accumulate 100 deadbug rocks, one leg extended, alternate every 10.
Accumulate 60 arch rocks.
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Kipping HSPU:

6 scap push up every 30 seconds x 4.

Then

How far did you get in your death by HSPU last week?
Take the number that is half of your last successful set (e.g if you failed on the minute of 10 HSPU, 5 is your number - cause we round up :) ).
10 min max cal A.B while EMOM: your number of HSPU.
First minute is not free.

Didn't do the death by? consistent amount of HSPU to practice under fatigue please. something like 25% of a M.E set.
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Strict Pull:

6 sets of 3 hollow body pull-ups with a 3570 tempo. (3 seconds up, 5 count with chin over, 7 count lower)
2 min rest.

Perform chest to bar if this is too easy.

Shoulders back and down, elbows in tight, hollow body.
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Kipping T2B Midline:

1:30 on, 1:30 off x 4
21/15 cal ski.
12 tuck jumps
M.E ttb
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SCALED ATHLETES- Warm Up 

Accumulate 100 deadbug rocks, legs tucked, arms overhead holding a dowel, cubic distance apart.
Accumulate 80 arch rocks.
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Kipping HSPU:

5 scap push up every 30 seconds x 4.

Then

3 sets:
5/5 lateral shifts, without the palm lifting
3 kipping hspu.
1 min rest.

3 sets:
3/3 lateral shifts, lifting onto tips of fingers.
3 kipping hspu.
1 min rest.
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Strict Pull:

5 sets of 3 pull-ups with a 1350 tempo. (1 second up, 3 second pause, 5 second down, avoid rest at the bottom)

Use toes on the floor/top of a box as assistance, rather than bands. Shoulders back and down, elbows in tight, hollow body.

2 min rest.
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Kipping T2B Development:

4 sets:
5 beat swing + 5 compression kips (legs straight, toes pointed, get them high as you can as you swing into the hollow portion of a beat swing)
Straight into 6/6 single leg V-up.
8 toes to kettlebell.
1 min rest.

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