General (0-6:00)
400m Run
__________
Specific (6:00-16:00)
10 alternating hamstring stretch
10 alternating quad stretch
20 stationary high knees
20 stationary butt kicks
:20 dead hang
10 scap pull up
20 plank shoulder tap
10 kip swing
3-5 strict pull up or leg supported pull up
2 kip swing + 1 pull up + 2 kip swing (on box if needed)
(16:00-28:00)
In 12:00, accumulate 30-40 strict pull ups, pulling as deep as possible.
- Strict pull up
- C2B strict
- Sternum to bar strict
- Belly to bar strict
- Strict BMU?
Bands are the best scale today, keep sets small to ensure max difficulty.
RXConditioning (30:00-45:00)
10-1
Run 100m
Toes to bar
Chest to bar pull up
For time.
Flow: Run 100m, 10 T2B, 10 C2B, Run 100m, 9 T2B, 9C2B….etc.
Goal: Sub 12:00
Cap:15:00
Intermediate:
10-1
Run 100m
Hanging leg raises
Banded Chest to bar pull up
For time.
Baseline:
10-1
Run 50m
V- Up
Jumping Chest to bar or leg spotted C2B
For time.
(48:00-57:00)
2×30 (15 each arm) Alternating supinated DB curls
*Goal isn’t to go heavy here but stimulate recovery in elbows*
:20 lat stretch each arm
:20 cross body shoulder stretch each arm
:20 bicep stretch each arm (arm on rig)
No barbell in sight today. The goal is to develop strict pulling strength during the strength work and also create a new mindset toward “strength work”. The goal is to encourage members to “pull” beyond chin over the bar or even casual “chest to bar” standards as a sure fire way to enhance and improve pulling capacity. On the strict work today, pull as deep as you can and accumulate quality reps. It isn’t about the number reps per set or how many you can do, it is how much further can you develop where you can pull to? Any strict BMU out there? As far as conditioning goes, burn down the runs, come in winded and focus on good/quality mechanics in a grip redundant combo of gymnastics.