Like yesterday in our squats, we want to start heavy and stay heavy for the weighted chin ups. The goal is to see gains in our overall pulling strength here and for those who can’t do strict chin ups, they should focus on eccentricly loading their body by going slow on the way down each rep, and use the same approach with the HSPU or use a pike position from a box. Conditioning wise we have a simple triplet that involved 2 gymnstastics movements which are prepped and already a bit fatigued but now we can use the “kip” and a KB Swing. Be sure the KB swing is tough by realistic to go unbroken each time you pick it up.
3:00 jump rope + double under practice
_____________
:20 Dead Hang
:20 Handstand hold against wall or top of push up hold
:20 Standing hamstring stretch
3 rounds
___________
5 Kip swings
5 Scap HSPU (no elbow bend)
10 Light KB Swings
3 rounds
__________
3 Strict pull up (or scaled version)
3 Strict HSPU (or scaled version)
3 sets
__________
Every 3:00 x 4 sets
Weighted chin up
X 3
+
Strict handstand push up
X 5
** scale to a version that allows for unbroken. But Challenging reps. If strict is no problem for you then you should add a deficit!
RXConditioning:
9 pull up
9 kb swing (70/53lb.)
9 Kipping hspu
12:00 AMRAP
*American KB Swings, overhead, vertical KB*
Intermediate:
9 pull up (banded)
9 kb swing (53/35lb.)
9 Kipping hspu (abmat/ shorter ROM)
12:00 AMRAP
Baseline:
9 jumping pull up/ Ring row
9 kb swing (20/10lb.)
9 DB push press (15/10lb.)
12:00 AMRAP
Bench dip
2x max reps
+
Banded pull a part
2x 20 reps
Rest as needs between supersets.
