06.05.18

Warmup
Head, Shoulders Knees and Cones Warmup x 6 min

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 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 – Week 8
Strict Press and Strict Pull-ups

EMOM x 12

Evens – 4-6 Strict Presses at 70%
Odds – Strict Pull-up Progression Day 8 (see below)

If you have 0-4 unbroken Strict Pull-ups:
Across All sets 5-6 Pull Up Negatives or 6 pull ups of the reviewed scaling options

If you have 5-11 unbroken Strict Pull-ups:
Set 1 – 3 Strict Pull-ups – weighted (add a vest, weight on dip belt or KB on foot)
Set 2 – 4 Strict Pull-ups – weighted
Set 3 – 5 Strict Pull-ups – weighted
Set 4 – 5 Strict Pull-ups – weighted
Set 5 – 5 Strict Pull-ups – weighted
Set 6 – Max Unbroken Strict Pull-ups – bodyweight

If you have 12+ unbroken Strict Pull-ups:
Set 1 – 4 Strict Pull-ups – weighted (add a vest, weight on dip belt or KB on foot)
Set 2 – 5 Strict Pull-ups – weighted
Set 3 – 6 Strict Pull-ups – weighted
Set 4 – 7 Strict Pull-ups – weighted
Set 5 – 8 Strict Pull-ups – weighted
Set 6 – Max Unbroken Strict Pull-ups – bodyweight

Metcon
With a 19 min Running Clock…

From 0-5 min:

Perform 3 Rounds of “DT”

12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead

P – 155/115, L – 135/95, F – 95/65

Then with the remainder of the 5 min, AMRAP of Box Jumps

Performance – 30″/24″
Lifestyle – 24″20″
Fitness – 20″/16″

Rest 2 min then:

From 7-12 min

Perform 3 Rounds of “DT”

Then with the remainder of the 5 min, AMRAP of Walking Lunges
Performance – Holding Dumbbells in Front Rack – 50/35
Lifestyle – Holding Dumbbells – 40/25
Fitness – bodyweight

Rest 2 min then:

From 14-19 min

Perform 3 Rounds of “DT”

Then with the remainder of the 4 min, AMRAP of Wall Climbs

Performance – chest to wall
Lifestyle – belly to wall
Fitness – knees to wall

Score is total reps of combined AMRAPS

Cashout
Bike an Easy 3 miles or Row an Easy 1200m