Rollout
Mobility
Dynamics: pick 5
Shoulder activation
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 10 mins this week (or one more than last week, do not go over 10)
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 10 this week (or one more than last week, do not go over 10)
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: Northwest Regional 10.1
3 RFT
10 OHS (135/95)
50 DU
Rx2: 95/65
MOD:
Less weight
tuck jumps
Cooldown:
Phase 1: Accumulate 50 Ring Rows. If you can string more than 10 together, elevate or move the feet to make more difficult
Accumulate 50 banded face pulls
Phase 2:
Kipping pull up practice
Accumulate 55 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 55 hollow rocks total. If you do 55 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 55).
Phase 3
35 kipping/butterfly pull ups as fast as possible and in the least amt of sets
Phase 4:
no cooldown
Phase 5:
no cooldown
SILVERS:
Roll Out
Row 500-800 m at easy pace
Mobility/stability exercises to include quadraped crawl, deadbugs, and birddogs
Accumulate 2 mins in hollow body hold position
Shoulder activation
Pull ups phase 1
WOD:
10 MIN AMRAP
2 t & b sandbag shuttle runs
10 L seated dumbbell press
10 KB swings (russian)
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