22 June 2015

Warm Up:
Roll out
Jog 400 m
Theraband shoulder activation or Activation series from Crossover Symmetry
wall slides
rotator banded prehab
sleeper stretch
Superfriend shoulder internal rotation mobility

Phase 1:
3 sets 8-12 banded pull ups.  If you go over 12, move to a band with less resistance

Phase 2:
5 MIN EMOM of 1-3 strict pull ups
*Either add one more minute or try to do more consecutive reps than last week, if you have been adding minutes you are at 8 mins this week (or one more than last week)

Phase 3:
5 MIN EMOM of 1-3 strict pull ups
*Either add one more minute or try to do more consecutive reps than last week, if you have been adding minutes, you are at 8 this week (or one more than last week)

Phase 4:
6 MIN EMOM 20 seconds of unbroken kipping/butterfly pull ups aiming for 18-22 reps for the first set.  If you drop off the bar in the 20 second period, do not jump back on until the next minute comes around

Phase 5:
Tabata kipping/butterfly chest to bar pull ups

WOD:
A)  Death by rope climbs
B)  Death by HSPU - Start at 5 and go up +2 each round

Rx2:
A)  Death by inverted body rows (start at 5 and go up +3 each round)
Please note:  The inverted rows must be chest to bar.  If you cannot go chest to bar, do modified stream
B)  Death by handstand hold, start at 10 seconds to max hold of 60 seconds, try to go nose and toes and hold perfect form, your hold time starts when you hit nose and toes

MOD:
A)  Death by ring rows (focus on shoulder and core activation for each rep) or elevated ring rows, start at 10 and go up by +3 each round
B)  Death by stability ball pikes (start at 5 and go up +1 each round)

Cooldown:

Phase 1:  Accumulate 35 Ring Rows.  If you can string more than 10 together, elevate or move the feet to make more difficult
Accumulate 35 banded face pulls

Phase 2:
Kipping pull up practice
Accumulate 40 hollow rocks between max sets of strict pull ups (so before and after each set of hollow rocks, you do a max set of strict pull ups until you have done 40 hollow rocks total.  If you do 40 unbroken hollow rocks, that will be one set of pull ups before and after.  If you have to break them up, you will do pull ups before and after you start your next set until you have done all 25).

Phase 3
20 kipping/butterfly pull ups as fast as possible and in the least amt of sets

Phase 4:
no cooldown

Phase 5:
no cooldown