Wednesday October 30, 2019

RX ATHLETES- Warm Up:

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

EMOM12, alternating:
A) 10 hollow body straight arm banded lat pull down.
B) 6 ring swing, tight.
C) 1 RMU with straight arm catch (or as close to as possible)

Chipper:
50 pistols
75m HSW
25 RMU
50 pistols
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Accessories:

7 rounds for quality:
3 ice cream maker. Straight leg, use band for assistance if necessary.
https://www.youtube.com/watch?v=SW41ZXNt6m8
3/3 archer ring push up. skip to @ 3:10 https://www.youtube.com/watch?v=szi1uKCRgh0
3 candlesticks. https://www.youtube.com/watch?v=WXoNNx-uOtU
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Ab Endurance:

4 rounds:
3 V-up, 6 single leg v-up, 9 lemon squeeze, 12 hollow body flutter kicks, 15 second half hollow (opposite arm and leg exteneded) each side.
1 min rest.
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SCALED ATHLETES- Warm Up 

Accumulate 1 minute full hollow hold.
Accumulate 2 minute arch hold, holding a dowel with 2.5kg plate on.
Accumulate 1.5 minute deadbug hold.
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Muscle-ups:

EMOM18, alternating:
A) 3 box assisted muscle up eccentrics.
B) 15 second sternum to ring hold, assisted with feet on box if necessary.
C) 8 Ring swings, tight, feet and thighs together.

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

8 rounds For Quality:
1 inchworm push up with a pike push up on your way in and out, and a regular push up at the bottom.
3 banded straight leg ice cream makers. https://www.youtube.com/watch?v=rFIW5XKq0iI
5/5 Shrimp squat. find a suitable progression from the following : https://www.youtube.com/watch?v=_K3mchRTtqM
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Ab Endurance :

4 rounds:
3 V-up, 6 single leg v-up, 9 lemon squeeze, 12 hollow body flutter kicks, 15 second half hollow (opposite arm and leg exteneded) each side.
1 min rest.

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