05.29.18

Warmup
200m Run
Then 10-8-6-4-2
Split Jacks Per Leg
Abmat Sit Ups
Then 200M Run
Mobility
15-20 PVC Pass Throughs
10-15 Lying PVC Shoulder Raises
Kneeling Thoracic Spine Drill w/PVC- 1 min wide, 1 min
Kneeling Elbow to knee to open stretch – 10 per side
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 – 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 7
Strict Press and Strict Pull Ups
EMOM x 14
Evens – 6-8 Strict Presses at 65%
Odds – Strict Pull-up Progression Day 1 (see below)
If you have 0-4 unbroken strict Pull-ups:
Set 1 – 2 Pull Up Negatives or 5 pull ups of the reviewed scaling options
Set 2 – 4 Pull Up Negatives or 8 pull ups of the reviewed scaling options
Set 3 – 7 Pull Up Negatives or 10 pull ups of the reviewed scaling options
Set 4 – 5 Pull Up Negatives or 8 pull ups of the reviewed scaling options
Set 5 – 5 Pull Up Negatives or 8 pull ups of the reviewed scaling options
Set 6 – 7 Pull Up Negatives or 10 pull ups of the reviewed scaling options
Set 7 – 2 Pull Up Negatives or 5 pull ups of the reviewed scaling options
If you have 5-11 unbroken strict Pull-ups:
Set 1 – 3 Strict Pull Ups
Set 2 – 5 Strict Pull Ups
Set 3 – 5 Strict Pull Ups
Set 4 – 3 Strict Pull Ups
Set 5 – 3 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 – 7 Strict Pull Ups
Set 2 – 9 Strict Pull Ups
Set 3 – 11 Strict Pull Ups
Set 4 – 8 Strict Pull Ups
Set 5 – 8 Strict Pull Ups
Set 6 – Max Unbroken Strict Pull Ups
Set 7 – Max Unbroken Strict Pull Ups
Metcon
5 Rounds for time under a 14 min Cap.
15 Wall Balls
10 Box Jumps
5 Power Clean and Jerks
P – 30/20, 30”/24”, 155/115
L – 20/14, 24”/20”, 135/95
F – 14/10, 20”/16”, 95/65
Cashout
Handstand/HS Walk Practice x 10 – 15 min
OR
Kipping Pull Up or MU Practice 10 – 15 min