In need of a good upper body pump? We got you! Today we visit some intervals on the bike with the soul focus of waking up the legs and building consistency in pacing. The rest of today’s training is focused around the upper body as both development and limitation. The series of gymnastics “pulling” movements builds in difficulty, complexity and reps as each round progresses. There will need to be a wide array of scaling considerations to take place based on each individual. The strict pull up is one of the most important that we practice and develop, don’t skip this one and make it important for yourself to develop. Make the strict pull up hard today even if you have to break it up a bit and use a band, but develop this! It is the gateway for upper body durability and levels on levels of potential for your kipping work.
3:00 Bike or Row
________
25ft. Bear crawl forward
25ft. Bear crawl backward
25ft. Bear crawl lateral left
25ft. Bear crawl lateral right
2 rounds
__________
5:00 AMRAP for quality
1 Wall Walk
3 push Up
5 Kipping swing
7 Light KB Swing
___________
Intervals:
Bike repeats
1:00 on
1:00 off
X 6 rounds
RXConditioning:
5 Strict Pull Up
7 Kipping Pull Up
9 Chest to bar pull up
15 Dumbbell Push Press (50/35lb.)
5 rounds for time.
15:00 Time Cap
Intermediate:
3 Strict Pull Up (or less reps but RX’d movement as long as possible)
5 Kipping Pull Up (banded here if needed.)
7 Chest to bar pull up (banded here if needed.)
15 Dumbbell Push Press (35/20lb.)
5 rounds for time.
Baseline:
5 Strict Banded Pull Up (or leg supported)
5 Jumping Pull Up
5 Jumping Chest to bar pull up
15 Dumbbell Push Press (15/10lb.)
5 rounds for time.
Barbell Bicep Curl
3×10
Superset with
Lateral DB Shoulder Raise
3×10
Rest as needed between supersets.
