06.12.18

Warmup
Run 200m
Then 3 Rounds of “Cindy”
5 Pull-ups, 10 Push Ups, 15 Air Squats
Then
Run 200m

Mobility
45 sec per side Door Jamb Pec Stretch (using upright on rig)
15 Side Lying Rotations Per Side
45 sec of Tabletop Bridges
90 sec of Thoracic Extension on Foam Roller
1 min per side lat/tricep smash with roller

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 – https://www.youtube.com/watch?v=fReC_7JVwpE
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 – Week 9

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 10 – Z Presses, rest as needed and use a partner if you prefer.

Z Press load should start VERY light and build to somewhere around 40-45% of your current strict press max. 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:
6 sets 6-8 Pull-up Negatives or 8 Pull-ups of the reviewed scaling options

If you have 5-11 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 – 6 Strict Pull-ups – weighted
Set 5 – 6 Strict Pull-ups – weighted
Set 6 – Max Unbroken Strict Pull-ups – bodyweight

If you have 12+ unbroken strict Pull-ups:
Set 1 – 5 Strict Pull-ups – weighted (add a vest, weight on dip belt or KB on foot)
Set 2 – 6 Strict Pull-ups – weighted
Set 3 – 7 Strict Pull-ups – weighted
Set 4 – 8 Strict Pull-ups – weighted
Set 5 – 9 Strict Pull-ups – weighted
Set 6 – Max Unbroken Strict Pull-ups – bodyweight

Metcon
5 Rounds for time under a 12 min cap

10 American KB Swings
15 Cal Bike, Row, or Ski

P – 32kg/24Kg
L – 24kg/16Kg
F -Russian KB Swings 24kg/16Kg

Cashout

3 Rounds:
30 Banded Leg Curls with 1-2 sec pause each leg
https://www.youtube.com/watch?v=xrigYtYBL5k

15 Half-Kneeling Banded Rotations each side
https://www.youtube.com/watch?v=dEy6KCAyH74

30s Side Plank each side

Rest as needed between sets.