05.15.18

Warmup
6 min AMRAP
1 Burpee
5 Air Squats
High Knees Down/Butt Kicks Back 50′
2 Burpees
10 Air Squats
Bear Crawl Down/Back 50′
3 Burpees
15 Air Squats
Broad Jump Down/Back 50′
Mobility
Joint Mobility/Group Stretch x 6 min
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 – 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 5
Strict Press and Strict Pull Ups
EMOM x 12
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 – 5 Pull-up Negatives or 5 Pull-ups of the reviewed scaling options
Set 2 – 10 Pull-up Negatives or 8 Pull-ups of the reviewed scaling options
Set 3 – 8 Pull-up Negatives or 10 Pull-ups of the reviewed scaling options
Set 4 – 8 Pull-up Negatives or 8 Pull-ups of the reviewed scaling options
Set 5 – 10 Pull-up Negatives or 8 Pull-ups of the reviewed scaling options
Set 6 – 10 Pull-up Negatives or 10 Pull-ups of the reviewed scaling options
If you have 5-11 unbroken strict Pull-ups:
Set 1 – 6 Strict Pull-ups
Set 2 – 9 Strict Pull-ups
Set 3 – 6 Strict Pull-ups
Set 4 – 6 Strict Pull-ups
Set 5 – Max Unbroken Strict Pull-ups
Set 6 – Max Unbroken Strict Pull-ups
If you have 12+ unbroken strict Pull-ups:
Set 1 – 8 Strict Pull-ups
Set 2 – 11 Strict Pull-ups
Set 3 – 8 Strict Pull-ups
Set 4 – 8 Strict Pull-ups
Set 5 – Max Unbroken Strict Pull-ups
Set 6 – Max Unbroken Strict Pull-ups
Metcon
For time under a 15 min cap:
15 Thrusters 115/75
30 DU’s*
15 Push Ups
30 DU’s
12 Thrusters
30 DU’s
12 Push Ups
30 DU’s
9 Thrusters
30 DU’s
9 Push Ups
30 DU’s
P – 115/75, All sets of DU’s must be unbroken, if you miss a rep, you start that set of DU’s over at 0
L – 95/65
F – 75/55, 60 Single Unders
Cashout
Row 2k for Time