Everyone’s favorite, a combo of strength and conditioning both. Today we focus on upper body pulling to develop more raw strength for future gymnastics and a more stable shoulder girdle. The overhead carries to should be challenging but be sure to emphasize that you keep a purely locked out arm and you continue to reach up toward the ceiling with every step. If you struggle with catching jerks, split jerks and even snatches with soft elbows then this drill is for you. It helps with end range strength and stability.
Conditioning today should be focused on speed and intensity. Go fast, take chances scale appropriately.
Weighted Chin Up
3-3-3-3
After each set execute a single arm overhead DB or KB overhead carry 100ft. Unbroken each arm.
Rest as needed. Focus on maximizing the loading for both the carry and the pull ups.
*If you cannot do strict chin ups you should focus on developing eccentric strength by kipping or jumping your chin over the bar and resisting gravity to take 4 seconds to reach a full arm lockout at the bottom on each rep.
4x 100ft. unbroken
RXConditioning
30-20-10
Walking DB Lunge steps (50/35lb. Each arm, at your side)
Pull Up
Time Cap: 7:00
Intermediate
30-20-10
Walking DB Lunge steps (35/20lb. Each arm, at your side)
Pull Up (Banded)
Baseline
30-20-10
Walking Body weight Lunge steps
Inverted Row or Ring Row
