Wednesday November 13, 2019

TESTING DAY 03
RX ATHLETES- Warm Up:

3 rounds:
30 reverse lunge to top of toes.
20 PVC pass throughs
20 second tabletop
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Ring MU :

3 rounds:
30 reverse lunge to top of toes.
20 PVC pass throughs
20 second tabletop
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Strict Vertical Push  :

Virtuous hand stand push up:
One max effort unbroken set of strict HSPU.
Hands shoulder width apart, elbows close, abs tight, minimal back extension.

5 min rest.

One max effort unbroken set strict 'hit rx' HSPU.
start in handstand with arms locked out, lower until head touches the floor, press up to finish with arms locked out.

There should be a significant differnece when done right.
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Pistols :

1 minute max effort alternating pistols.

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Midline :

10 minute EMOM:
10 abmat sit-ups, controlled lower feeling the back come into contact with the ground one bit at a time.
spend the remainder of each minute in an FLR.

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SCALED ATHLETES- Warm Up 

3 rounds:
30 reverse lunge.
20 PVC pass throughs
20 second tabletop
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Horizontal Pull :

Max duration chest to ring hold. toe on box assist if required.

3 min rest.

Max unbroken set of ring rows.
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Strict Vertical Push  :

Find the most difficult variation you can perform 3 reps of whiles meeting the following criteria:
elbows close to the body, vertical forearm during press, torso hollow to neutral (no back extension).

Press -up --> pike push up --> hands on DBs pike push up --> feet elevated pike push up --> feet elevated pike push up with hands on DBs --> Strict HSPU
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Pistols :

Progress through the following performing 5 reps of each until you can't do so whilst meeting the following criteria:
full foot stays planted on the floor, knee in line with toes.
Feet together air squat --> split squat --> reverse lunge to toes --> reverse lunge to top of foot --> toe on floor assist pistol --> calf assist pistol --> box pistol (toe on edge of box first, then without) --> shrimp squat --> full pistol.

https://www.instagram.com/p/B16bylIgj73/

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Midline :

10 minute EMOM:
10 abmat sit-ups, controlled lower feeling the back come into contact with the ground one bit at a time.
spend the remainder of each minute in an FLR.

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