06.19.18

Warmup
50m Butt Kicks, 50m High Knees
8 Squat Thrusts
Lateral Crab Walk Down and Back
50m Skip For Height, 50m Backward Run
8 Squat Thrusts
Bear Crawl Down, Reverse Bear Crawl Back
100m run
8 Squat Thrusts
Karaoke Down and Back
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 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 10
Z Press and Strict Pull-ups
Using an 18 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:
5 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 – 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 – 6 Strict Pull-ups – weighted
Set 4 – 6 Strict Pull-ups – weighted
Set 5 – Max Unbroken Strict Pull-ups – bodyweight
If you have 12+ unbroken strict Pull-ups:
Set 1 – 6 Strict Pull-ups – weighted (add a vest, weight on dip belt or KB on foot)
Set 2 – 7 Strict Pull-ups – weighted
Set 3 – 7 Strict Pull-ups – weighted
Set 4 – 7 Strict Pull-ups – weighted
Set 5 – Max Unbroken Strict Pull-ups – bodyweight
Metcon
For time Under a 14 min Cap
“Lee Rigby”
22 calorie Row, Bike or Ski
25 Squat Cleans
22 Double-Unders
25 Bar Over Burpees
22 Double-Unders
25 Push Presses
22 Double-Unders
25 Pull-Ups
22 calorie Row, Bike or Ski
P – 115/75
L – 95/65
F – 75/55, Single Unders x 2
Cashout
Hanging L Sit or Hanging Knees above waist
1 set of max effort (time) – Try to hold on as long as possible!