28 July 2015

W. U.
Roll out
Upper body lift prep
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
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)
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

W.U.  Bar Pull/Muscle/Dynamic Snatch add weight each set to get to wod weight

WOD: 16 MIN CAP
21-15-9
Snatch 95/65 (full snatch, not power)
CTB pull ups

Rx2:
95/65
Regular pull ups

MOD:
DB Snatch
Ring Rows

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 60 hollow rocks between max sets of strict pull ups

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

Phase 4 & 5:
no cooldown

SILVERS:
Roll out
Mobility
Lower body lift prep
Resistance band deadlifts

Strength:  Deadlifts 7-5-5-3-3

Barbell warm up (or dumbbells):  Snatch pulls (high hang)

WOD:
21-15-9
Dumbbell Snatch or Barbell High Hang Snatch Pulls
Ring Rows

Cool down:  Pull up phase 1