Strength work on the upper body pulling is a staple to keep our bodies balanced from all the pressing and overhead work we tend to pursue. It also ensures we continue to create a more broad and stable platform to actually press from! Did you know in order to have a stable shoulder girdle for throwing, punching, pressing, and even collision you should first pursue the development of the back musculature! We are doing just that today prior to the conditioning. Today’s conditioning should feel highly cyclical and fast. You should consider scaling reps on the pull up before reducing your body weight in load with a band or your legs, if possible. For the clean and jerks, athletes should see the weight as something they can do for touch and go most of, if not the entire workout (and same with the medball choice).
30 Jumping jacks
30 Seal jacks
10 Ground to overhead with no weight
2 rounds
__________
10 Walking lunge with overhead reach
5 Kipping swings on rig
7 Air Squat
2 rounds
________
2-3 Strict pull up
10 Ground to overhead (light plate)
5 Goblet squat (plate or KB)
3 rounds
Weighted Pull Up
3-3-3-3-3
Every 3:00 execute 1 set of weighted pull ups and :20 L sit of your choice.
RXConditioning:
13 Pull Up
14 Alternating DB Clean and Jerk (50/35lb.)
15 Wall ball (20/14lb.) (10/9ft.)
13:00 AMRAP
Intermediate:
13 Pull Up (Banded)
14 Alternating DB Clean and Jerk (35/20lb.)
15 Wall ball (14/10lb.) (10/9ft.)
13:00 AMRAP
Baseline:
9 Pull Up Jumping
10 Alternating DB Clean and Jerk (10/5lb.)
11 Wall ball (6/4lb.) (Personal height)
13:00 AMRAP
1:00 each side kneeling lat stretch (Kneeling Lat Stretch)
+
:30 PVC Behind back shoulder opener (https://www.youtube.com/shorts/0vs457FqttI)
5:00 Easy Row
20 Scorpion
20 Spiderman
20 Cossack Slide Link: Cossack slide
2:00 Easy Bike arms only
1:00 Pronated hang from bar
40 Plank Shoulder tap
20 Kettlebell Windmill ; 10 each side (light) Link: Kettlebell Windmill – YouTube
10 Turkish Half Sit up Half Turkish Sit Up
2:00 easy Bike both arms and legs
2 rounds for quality
