29 June 2015

Warm up:
Coach Matt's warm up - upper and lower lift prep
Shoulder activation, pick five

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 9 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 9 this week (or one more than last week)
Phase 4:
7 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

Bench Press: 5 x 5 to heavy last set

Back squat: 4 x 4 add 5 lbs to weight you did last time

Cooldown:
Phase 1:  Accumulate 40 Ring Rows.  If you can string more than 10 together, elevate or move the feet to make more difficult

Accumulate 40 banded face pulls

Phase 2:
Kipping pull up practice

Accumulate 45 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 45 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 45).


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