Wednesday October 16, 2019

RX ATHLETES- Warm Up:

Accumulate 1 minute each hanging from the rings:
Neutral
Hollow
Arch

Throughout: Inside of feet together, thighs together, Abs tight, active shoulders, arms covering ears (stay on the phone).
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Muscle-ups:

Every minute on the minute x 6:
3 beat swing, building in magnitude over each rep, 2 hip to ring, 1 hip to ring with transition (no dip), 1 ring muscle up.

How far did you get in your death by RMU in week 1?
Take the number that is half of your last successful set (e.g if you failed on the minute of 5 RMU, 3 is your number - cause we round up :) ).
EMOM12: Your number of RMU as described above + 8/5 cal A.B.

Didn't do the death by? consistent amount of RMU to practice under fatigue please. something like 25% of a M.E set.
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Horizontal Push / Pull Accesory:

5 rounds for quality:
5 strict chest to ring.
5 Ring dip.
5/5 shrimp squat. Pistol off a box, each side. find a suitable progression from the following : https://www.youtube.com/watch?v=_K3mchRTtqM
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Ab Endurance:

10 second deadbug, 10 V-up 10 second deadbug, 10/10 hollow body flutter kicks, 10 second deadbug, 10/10 russian twist.
1.5 min rest. x 3
During the rest, perform 5 candlestick. https://www.youtube.com/watch?v=WXoNNx-uOtU
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SCALED ATHLETES- Warm Up 

Accumulate 1 minute each hanging from the rings:
Neutral
Hollow
Arch
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Muscle-up:

Every minute on the minute x 10:
A) 1 ring dip eccentrics with 10 second lower. jump yourself up to support. (toes on the floor for assistance OR band between the rings for stability) + 10 second dip 'bottom' hold (hold with upper arms horizontal).
C) 10 second sternum hold, assisted as necessary with feet on floor/box. + 1 chest to ring eccentrics with 10 second lower. you may jump yourself up to the rings.

Think: hollow body, elbows close, scapular depression.
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Horizontal Push / Pull Accesory:

5 rounds For Quality:
5 Assisted chest to ring. https://www.youtube.com/watch?v=b_upCqabOBA
5 Ring push up.
5/5 Shrimp squat. find a suitable progression from the following : https://www.youtube.com/watch?v=_K3mchRTtqM
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Ab Endurance:

10 second deadbug, 6 lemon squeeze, 10 second deadbug, 6/6 hollow body flutter kicks, 10 second deadbug, 6/6 russian twist.
1.5 min rest. x 3
During the rest, perform 5 candlestick. https://www.youtube.com/watch?v=WXoNNx-uOt

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