05.08.18

Warmup
50m Butt Kicks, 50m High Knees
8 Squat Thrusts
Lateral Crab Walk Down and Back
50m Skip For Height, 50m Backward Run
8 Squat Thrusts
Bear Crawl Down, Reverse Bear Crawl Back
100m run
8 Squat Thrusts
Karaoke Down and Back
Mobility
Banded Chicken Wing Pull 45 sec per side
Barbell Elbow Pumps -1 Min
Then with a PVC pipe:
8 PVC Chest Breech Per Side
8 reps PVC Mixed Grip Front Rotation, switch grip and repeat
PVC Scapula Floss – 30 sec per side
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
Pull Up Negative
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 4
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 8 – Z Presses, rest as needed and use a partner if you prefer.
Z Press load should be slightly heavier than you used last week as there will be fewer reps.
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 – 5 Pull-up Negatives or 7 Pull-ups of the reviewed scaling options
Set 2 – 9 Pull-up Negatives or 11 Pull-ups of the reviewed scaling options
Set 3 – 7 Pull-up Negatives or 9 Pull-ups of the reviewed scaling options
Set 4 – 7 Pull-up Negatives or 9 Pull-ups of the reviewed scaling options
Set 5 – 9 Pull-up Negatives or 11 Pull-ups of the reviewed scaling options
If you have 5-11 unbroken Strict Pull-ups:
Set 1 – 5 Strict Pull-ups
Set 2 – 8 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 – 7 Strict Pull-ups
Set 4 – 7 Strict Pull-ups
Set 5 – Max Effort Strict Pull-ups
Metcon
10 min AMRAP
12 Deadlifts
9 Hang Power Cleans
6 Burpees
P – 155/105
L – 135/95
F – 95/65
Cashout
3 Rounds, Not For Time
12 DB Bench Presses
12 DB Arnold Presses
https://www.youtube.com/watch?v=dhsMthLs8kQ
3 sets of 8 Banded Deadbugs w/3 sec pause per leg
https://www.youtube.com/watch?v=cXKoq52WM58