Today we grind at one minute stations that should each feel like they are their own “kind” of hard. The pull up today should be centered around strict movement. This is a great time to gain pulling strength in a strict form for those that struggled yesterday on the ring muscle up. Meet yourself where you are so that in today’s session you can get at least 6+ rep each minute, even if that means as singles. As fatigue builds, it is ok to use a slight kip/ momentum but you should never go to a full kipping pull up today. Deadlifts should feel heavy but should be a load that you can do 5 touch and go reps with at minimum. Take each minute through completion today, it should be a full 60 seconds worth of work and that is why we have rest / transition time built in!
3:00 Row or Bike
________
:30 ground to overhead (no weight)
:30 step back lunge
:30 shoulder tap
:30 mountain climber
:30 sit up
2 rounds through as a group
________
5 empty bar deadlift/ 5 base weight/ 3 close to workout weight/ 3 at workout weight
5 scap pull up + 5 kipping swing
5 GHD Sit up (practice, start at parallel)
4 rounds (build deadlift bar each round)
RXConditioning:
1:00 strict weighted pull up (25/15lb.)
:30 REST
1:00 Bike Cals
:30 REST
1:00 Deadlift (315/225lb.)
:30 REST
1:00 GHD Sit up or Abmat Sit up
:30 REST
5 rounds for total reps
Intermediate:
1:00 Pull up (strict)
:30 REST
1:00 Bike Cals
:30 REST
1:00 Deadlift (225/155lb.)
:30 REST
1:00 GHD Sit up or Abmat Sit up
:30 REST
5 rounds for total reps
Baseline:
1:00 Banded pull up or leg supported pull up
:30 REST
1:00 Bike Cals
:30 REST
1:00 Deadlift (95/65lb.)
:30 REST
1:00 abmat sit up
:30 REST
5 rounds for total reps
Half kneeling landmine press
3×10 each arm (slower down than up tempo)
