06.26.18

Warmup
6 min AMRAP
1 Burpee
5 Air Squats
High Knees Down/Butt Kicks Back 50′
2 Burpees
10 Air Squats
Bear Crawl Down/Back 50′
3 Burpees
15 Air Squats
Broad Jump Down/Back 50′
Mobility
Joint Mobility/Group Stretch x 6 min
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 – Week 11
Strict Press and Strict Pull-ups
EMOM x 10
Evens – 2-3 Strict Presses @85%
Odds – Strict Pull-up Progression Week 11 (see below)
If you have 0-4 unbroken strict Pull-ups:
Set 1 – 5 Pull-up Negatives or 5 Pull-ups of the reviewed scaling options
Set 2 – 10 Pull-up Negatives or 8 Pull-ups of the reviewed scaling options
Set 3 – 8 Pull-up Negatives or 10 Pull-ups of the reviewed scaling options
Set 4 – 8 Pull-up Negatives or 8 Pull-ups of the reviewed scaling options
Set 5 – 10 Pull-up Negatives or 8 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 Unbroken Strict Pull-ups
If you have 12+ unbroken strict Pull-ups:
Set 1 – 8 Strict Pull-ups
Set 2 – 11 Strict Pull-ups
Set 3 – 8 Strict Pull-ups
Set 4 – 8 Strict Pull-ups
Set 5 – Max Unbroken Strict Pull-ups
Metcon
3 Rounds for time under an 18 min cap.
Performance
12 Deficit HSPU 5″/3″
15 Overhead Squats 95/65
20 Burpees
400m run
Lifestyle
12 HSPU
15 Overhead Squats 75/55
20 Burpees
400m run
Fitness
12 Push Ups (wall or box push ups if needed)
15 Back Squats 95/65
15 Burpees
400m run
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.