05.22.18

Warmup
Run 400m
15 Med Ball Cleans
15 Jump Squats
Run 200m
12 Wall Balls
12 Push Ups

Mobility
20 Band Pull-aparts
20 Banded Presses from Front Rack
Bully Stretch – 45 sec per side
Roller in Mid Back – Hug and Extend – 1 Min
Roller In Mid Back with Overhead Barbell or KB Stretch – 1 min

Skill
Review the points of performance of both the “10 Month Position DB 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.

“10 Month Position” DB Press
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 6
“10 Month Position” DB Press and Strict Pull Ups

Using an 15 min Running Clock Perform The below sets of Pull-ups, in between each set of Pull-ups, perform 10–12 – 10 Month Position DB Presses, rest as needed and use a partner if you prefer.

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

Set 1 – 6 Pull Up Negatives or 7 Pull-ups of the reviewed scaling options
Set 2 – 10 Pull Up Negatives or 11 Pull-ups of the reviewed scaling options
Set 3 – 8 Pull Up Negatives or 9 Pull-ups of the reviewed scaling options
Set 4 – 8 Pull Up Negatives or 9 Pull-ups of the reviewed scaling options
Set 5 – 12 Pull Up Negatives or 11 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 Effort Strict Pull-ups

If you have 12+ unbroken strict Pull-ups:

Set 1 – 9 Strict Pull-ups
Set 2 – 11 Strict Pull-ups
Set 3 – 9 Strict Pull-ups
Set 4 – 9 Strict Pull-ups
Set 5 – Max Effort Strict Pull-ups

Metcon
2 Rounds for time under an 18 min cap
With a partner
Partner 1 Runs 800m
Partner 2 Performs an AMRAP of “Cindy” – 5 Pull ups, 10 Push Ups, 15 Air Squats

When running partner returns, athletes switch positions.

Score is total time MINUS Rounds of Cindy Performed.. 1 round = 10 seconds off of total time

Cashout
EMOM x 12
Evens – 1 Turkish Getup Per Side
Odds – 20-30 sec Dragon Flag Hold
https://www.youtube.com/watch?v=jx1KVXeDsGY