Dynamic Warm-Up – Mobility
Prepare to for..
A. 15 min to find:
1 RM weighted pull up
1 Set max rep strict pull up
1 Set max rep kipping/butterfly pull up
1 RM Chin ups, or sitting pull-up ( Use kid bars for height adjustment)
1 Set max duration chin over bar hang (hands can face either way
1 Set max dicentric pull up, set ends when free fall occurs
B. Athlete chooses 1. Doesn’t matter which one, they will have opportunity to do all in the coming weeks.
Make sure bikes and rowers are full or close to full, however, so that there is less crowding next time we test of these
1 mile run (12-‐20min) OR
5 K row (20-‐25 min) OR
5 mile bike (15-‐25min)
* Use Scale movement accordingly to maintain good mechanics through Max effort testing. Ask your coach for help.
ABOVE and BEYOND
Strength and Accessory work are mandatory, Met-con is optional.
Can be done before or after above work. Parts C and D are interchangeable.
C – Build to a heavy: (pause at receiving position and descend straight into OHS for all of these)
High hang power snatch + OHS, then
Hang power snatch (Top of knee) + OHS then
Hang Power snatch (bellow knee) + OHS\
D – Alternate between 1 and 2 for 3-4 sets. Rest as needed.
D1 – Half kneeling Single arm dumbbell press 8-12 reps
D2 – Front Rack Box Step up. Set 1 is Max Rep each leg @ 50% of your 1RM FS. Sets 2-4 are the same number, but at 40%.
Box height should be to bottom of knee cap. No higher. Working leg doesn’t leave box. So if you step up with your right leg, the left leg trails and taps the box. Then you step down with the L leg to the ground, show control, and step up again without the R foot coming down. Let’s say you do 15 reps with your R leg and 12 with your L on the first set. You will only do 12 reps each leg for the remaining sets.