Wednesday December 18, 2019

RX ATHLETES- Warm Up:

3 rounds:
50 foot mechanical bear crawl (knees close to floor) https://www.youtube.com/watch?v=4Gn4s6cmcCw
25 foot table-top/crab walk. https://www.youtube.com/watch?v=Xwcbm93mM-o&t=2s
50 foot arms overhead lunge.
25 foot alligator roll. https://www.youtube.com/watch?v=U3UYDspctYg
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Positional Vertiuosity :

Every 90 seconds alternate for 4 sets of each:
A) 6/6 Handstand weight shifts, back to wall, no life, 4/4 Handstand weight shifts with lift to finger tips, 2/2 handstand shoulder taps.
B) 0:30 supinated abmat to bar pinch hold. Scale with feet on box if needed to hit full 30 sec. https://www.instagram.com/p/B46AJ4ljEHU/
C) 0:30 Bottom of Handstand push-up hold, head 1" off the floor at the bottom of the press. (scale to pike push up on box hold)
D) 10/10 single arm scap depressions, hollow body. (Feet on box for assistance if needed, and adjust reps)
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Pistol Position :

60 feet together squat, pause in the bottom for a 2 count each rep.

2 set:
0:30 - 0:20 - 0:10
Shrimp squat hover each side, knee 1" off the floor.
1:00 rest, repeat. __________________________________________________________________________
Ab isometrics :

10 min amrap:
0:20 parallette Knee tuck hold, straighten one leg out and in every 5 seconds. https://www.youtube.com/watch?v=0F-kNGNtFmw
0:20 V-sit hold.
0:40 half hollow hold, switch halfway.

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SCALED ATHLETES- Warm Up 

3 rounds:
50 foot mechanical bear crawl (knees close to floor) https://www.youtube.com/watch?v=4Gn4s6cmcCw
25 foot table-top/crab walk. https://www.youtube.com/watch?v=Xwcbm93mM-o&t=2s
50 foot arms overhead lunge.
25 foot alligator roll. https://www.youtube.com/watch?v=U3UYDspctYg
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Positional Virtuosity:

Every 90 seconds alternate for 4 sets of each:
A) 5/5 Handstand weight shifts, no lift, 3/3 Handstand weight shifts, lift to fingertips, 1/1 handstand shoulder taps (scale to box Handstand.) Slow and controlled.
B) 0:30 chin over bar hold, supinated grip. Scale with feet on box. remember to BREATHE https://www.instagram.com/p/B46AJ4ljEHU/
C) 0:30 Bottom of Pike push-up hold, head 1" off the floor at the bottom of the press. Elbows in, forearms vertical. remember to BREATHE
D) 10/10 single arm scap depressions. hollow body. Feet on box as assistance..
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Pistol Position  :

50 reps feet together air squat, pause in the bottom for 2 seconds.

Accumulate 1:30 each side in bottom of split squat, knee 2" off the floor. Standing on 3" platforms.
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Ab isomentric:

8:00 amrap.
0:15 parallette Knee tuck hold. https://www.youtube.com/watch?v=0F-kNGNtFmw
0:15 floor tuck hold. https://www.youtube.com/watch?v=vsVYBaWwac8
0:15/0:15 half hollow hold, switch halfway.

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