04.17.18

Warmup
EMOM x 6
5 Monkey Raises
10 Jump Squats
15 Double Unders or Single Unders

Mobility
15 Mini Band Wall Slides
15 Mini Band Scapular Activation Presses
10 Mini Band External Rotations with palms up and 10 with palms down
5 Mini Band Shoulder Oscillation Raises with palms facing in and 5 with palms facing out.

Skill
Review the points of performance of both the Strict Press and the Strict Pull Up. Review of the Strict Pull Up should also include scaling options such as pull up negatives, feet assisted pull ups with TRX or Rings, feet assisted pull ups vertical on box, feet assisted pull ups while seated with bench and bar on J clips, banded pull down with PVC.

Pull Up Negative
Feet Assisted Pull Ups Ver 1
Feet Assisted Pull Ups Ver 2
Feet Assisted Pull Ups Ver 3
Banded pull down with PVC

Strength
12 Week “Push-Pull” Strength Cycle – Day 1
Strict Press and Strict Pull Ups

EMOM x 14

Evens – 6-8 Strict Presses at 65%
Odds – Strict Pull Up Progression Day 1 (see below)

If you have 0-4 unbroken strict Pull-ups:

Set 1 – 2 Pull-up Negatives or 5 Pull-ups of the reviewed scaling options
Set 2 – 4 Pull-up Negatives or 8 Pull-ups of the reviewed scaling options
Set 3 – 7 Pull-up Negatives or 10 Pull-ups of the reviewed scaling options
Set 4 – 5 Pull-up Negatives or 8 Pull-ups of the reviewed scaling options
Set 5 – 5 Pull-up Negatives or 8 Pull-ups of the reviewed scaling options
Set 6 – 7 Pull-up Negatives or 10 Pull-ups of the reviewed scaling options
Set 7 – 2 Pull-up Negatives or 5 Pull-ups of the reviewed scaling options

If you have 5-11 unbroken strict Pull-ups:

Set 1 – 3 Strict Pull-ups
Set 2 – 5 Strict Pull-ups
Set 3 – 5 Strict Pull-ups
Set 4 – 3 Strict Pull-ups
Set 5 – 3 Strict Pull-ups
Set 6 – Max Unbroken Strict Pull-ups
Set 7 – Max Unbroken Strict Pull-ups

If you have 12+ unbroken strict Pull-ups:

Set 1 – 7 Strict Pull-ups
Set 2 – 9 Strict Pull-ups
Set 3 – 11 Strict Pull-ups
Set 4 – 8 Strict Pull-ups
Set 5 – 8 Strict Pull-ups
Set 6 – Max Unbroken Strict Pull-ups
Set 7 – Max Unbroken Strict Pull-ups

Coach’s Notes/Training Intent
This is day 1 of a 12-week “Push-Pull” strength cycle that is concentrated on strict press and strict pull ups. This will conclude on 7/3/18 with max testing. Week 1 will establish a baseline and get you a feel for where you are at. This cycle will help you develop both of these essential movements. For Pull Ups, make sure you are honest with yourself and pick the appropriate scale for your level. For Strict Presses, make sure you don’t “bite off more than you can chew” and really concentrate on good positions NO BANANA BACKS. This is a progressive cycle, so if you miss a day, IT IS ESSENTIAL to make it up at another point in the week if you want to stay on track. During this cycle, make sure to work on position and the feeling of proper movement first before increasing loads.

Metcon
5 Rounds for Time Under a 15 min cap:

7 Power Snatches
7 Split Jacks Per Leg
50 Double Unders

P – 135/95
L – 95/65
F – 75/55, 100 Single Unders

Coach’s Notes/Training Intent
Today, concentrate on moving fast and efficient on all of these movements. No “iffy” power snatches – choose a load that will allow you to do all of the reps unbroken, but also have them look great. If this means using an “in between” weight that is not listed in any of the suggested leveling options, so be it. Efficiency is key. Each rep comes from the floor on the power snatches so ensure that you keep proper posture throughout. Split jacks should be done fast and snappy but careful not to clam knees on the floor. Try to keep double unders tight and performed in big sets. Remember that movement from the rope comes from the wrist –no “rolling up the windows. Be careful for “pikes” and foot pulls, jumps come from the toes!

Cashout
30 sec on 30 sec off for 8 rounds
Hollow Rocks