05.01.18

Warmup
Run 200m
Then 3 Rounds of “Cindy”
5 Pull Ups, 10 Push Ups, 15 Air Squats
Then
Run 200m
Mobility
45 sec per side Door Jamb Pec Stretch (using upright on rig)
15 Side Lying Rotations per side
45 sec of Tabletop Bridges
90 sec of Thoracic Extension on Foam Roller
1 min per side Lat/Tricep Smash with Roller
Skill
Review the points of performance of both the Z 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.
Z Press – https://www.youtube.com/watch?v=fReC_7JVwpE
Pull Up Negative – https://www.youtube.com/watch?v=S-okkE3zDWw
Feet Assisted Pull Ups Ver 1 – https://www.youtube.com/watch?v=bSClX03UtTQ
Feet Assisted Pull Ups Ver 2 – https://www.youtube.com/watch?v=_M8NHO7tb1I
Feet Assisted Pull Ups Ver 3 – https://www.youtube.com/watch?v=PSWMoxeaPqQ
Banded pull down with PVC – https://youtu.be/Ds5iVubrJUg
Strength
12 Week “Push-Pull” Strength Cycle – Day 3
Z Press and Strict Pull Ups
Using a 20 min Running Clock Perform The below sets of Pull Ups, in between each set of pull ups, perform 10 – Z Presses, rest as needed and use a partner if you prefer.
Z Press load should start VERY light and build to somewhere around 40-45% of your current strict press max. You may use a barbell, kettlebells or dumbbells for your Z Presses. If you have poor shoulder mobility, dumbbells may be a good choice for you.
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 – 8 Pull Up Negatives or 10 pull ups of the reviewed scaling options
Set 3 – 6 Pull Up Negatives or 8 pull ups of the reviewed scaling options
Set 4 – 6 Pull Up Negatives or 8 pull ups of the reviewed scaling options
Set 5 – 8 Pull Up Negatives or 10 pull ups of the reviewed scaling options
If you have 5-11 unbroken strict Pull-ups:
Set 1 – 5 Strict Pull-ups
Set 2 – 7 Strict Pull-ups
Set 3 – 5 Strict Pull-ups
Set 4 – 5 Strict Pull-ups
Set 5 – Max Effort Strict Pull-ups
If you have 12+ unbroken strict Pull-ups:
Set 1 – 7 Strict Pull-ups
Set 2 – 10 Strict Pull-ups
Set 3 – 6 Strict Pull-ups
Set 4 – 6 Strict Pull-ups
Set 5 – 8 max Effort Strict Pull-ups
Coach’s Notes/Training Intent
This is week 3 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. In week 1 we established a baseline and and in week 2 we got you working a lot of volume. In both weeks, we did strict pressed at a percentage of your max. This week we introduce a new movement that will help develop your strict press – The Z Press. The Z press is enforces the correct rhythm to be used when performing reps of a standing barbell press. Knowing when to flare the elbows, and when to time the “head through” position is important. This timing is really put to the test with the Z Press since there’s no pelvic adjustment or leg drive that can be used to “save” the lift. In other words – it takes your lower body out of the picture. 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 all 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
10 min AMRAP
10 burpees
8 Double KB or DB Suitcase Front Rack Walking Lunges per leg
80ft Farmer Carry
P –32kg/24kg or 70#/55#
L –24kg/16kg or 55#/35#
F – 16kg/12kg or 35#/25#
Coach’s Notes/Training Intent
This Metcon is simple in design and designed to be performed at a constant pace, without slowing down. Pace should be about 80-85%. Pick loads that will allow you to complete lunges and farmer carries without having to stop and rest. Keep your posture tight for farmer carries and walk at a speed that will keep your arms from swinging, your chest proud and your shoulders back and down. All sets of burpees should be performed unbroken.
Cashout
Bench Press 4 x 8 reps, climbing across