04.24.18

Warmup
Head, Shoulders Knees and Cones Warmup x 6 min.

Mobility
Side Lying Windmill with Foam Roller – 12 Per Arm
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 – Week 2
Strict Press and Strict Pull Ups

EMOM x 14
Evens – 4-6 Strict Presses at 70%
Odds – Strict Pull Up Progression Day 1 (see below)

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

Set 1 – 3 Pull-up Negatives or 6 pull ups of the reviewed scaling options
Set 2 – 5 Pull-up Negatives or 9 pull ups of the reviewed scaling options
Set 3 – 8 Pull-up Negatives or 11 pull ups of the reviewed scaling options
Set 4 – 6 Pull-up Negatives or 12 pull ups of the reviewed scaling options
Set 5 – 6 Pull-up Negatives or 12 pull ups of the reviewed scaling options
Set 6 – 8Pull-up Negatives or 11 pull ups of the reviewed scaling options
Set 7 – 3 Pull-up Negatives or 6 pull ups of the reviewed scaling options

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

Set 1 – 4 Strict Pull-ups
Set 2 – 6 Strict Pull-ups
Set 3 – 6 Strict Pull-ups
Set 4 – 4 Strict Pull-ups
Set 5 – 4 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 – 8 Strict Pull-ups
Set 2 – 10 Strict Pull-ups
Set 3 – 12 Strict Pull-ups
Set 4 – 9 Strict Pull-ups
Set 5 – 9 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 2 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 2 build on what was established during week 1. 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
4 min AMRAP
6 Unilateral DB Thrusters Per Side
8 Wall Balls

Rest 2 min

4 Min AMRAP
6 DB Clean and Jerks Per Side
8 Wall Balls

Rest 2 Min
6 Alternating DB Goblet Lunges Per Side
8 Wall Balls

P – 50/35, 30/20
L – 35/25, 20/14
F – 25/15, 14/10

Coach’s Notes/Training Intent
This workout should be a fast paced, 80% effort for all AMRAPS. For DB work and WB, you should be capable of completing the majority of sets unbroken and rest between movements if needed. Rest intervals between sets will likely recharge the battery nicely, so in this workout is important to cater your pacing to this out of the gate. Sprinting early will prove to be the demise for most. Picking a solid, uncomfortable, but manageable pace is the best approach to be successful with this one.

Cashout
2 Rounds, not for time:

50 Banded Pull-throughs
(https://youtu.be/EuShhZMFYqc)
50 Steps Banded Hip March
(https://www.youtube.com/watch?v=eNEQBx3YKRc)