Wednesday October 23, 209

RX ATHLETES- Warm Up:

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

Every 2 mins:
1 RMU
5 foot HSW.
20 air squat.
every 2 mins add 1 RMU and 5 foot HSW.
When you can't fit the required reps in the window, you're done.
Score = reps.
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Accessory:

5 rounds for quality:
5 ice cream maker. tuck knee to scale. https://www.youtube.com/watch?v=SW41ZXNt6m8
6 ring push up with reach at the bottom.
7/7 pistol.
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Ab endurance:

4 rounds:
15 second deadbug, 10 V-up 10 second deadbug, 12/12 hollow body flutter kicks, 5 second deadbug, 15/15 russian twist.
1min rest.
5 candlestick. https://www.youtube.com/watch?v=WXoNNx-uOtU
1 min rest.
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SCALED ATHLETES- Warm Up 

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

EMOM15, alternating:
A) 3 ring dips, slow and controlled. Toes on a box behind you for assistance if required. https://www.youtube.com/watch?v=OXeRn8TMI0o
B) 15 second sternum to ring hold, assisted with feet on box if necessary.
C) 3 ring pull up negatives: https://www.youtube.com/watch?v=-M2M_tTOB_4

Think: hollow body, elbows close, scapular depression.
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Accessory:

3 rounds For Quality:
8 bent knee ice cream makers. https://www.youtube.com/watch?v=SW41ZXNt6m8
6 inchworm with push up.
8/8 Shrimp squat. find a suitable progression from the following : https://www.youtube.com/watch?v=_K3mchRTtqM
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Ab endurance :

3 rounds:
15 second deadbug, 10 lemon squeeze, 10 second deadbug, 12 hollow body flutter kicks, 5 second deadbug, 15 russian twist (L + R = 1 rep).
1 min rest.
5 candlestick. https://www.youtube.com/watch?v=WXoNNx-uOtU
1 min rest.

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