1 June 2015

Warm up:
Roll out
wall slides
wall walks
scap push ups
birddogs

Theraband shoulder activation

SKILL:  Retest strict pull ups
*Note* for testing purposes, if you cannot string together the required amount of strict pull ups, you may drop from the bar and accumulate the reps within a one minute time cap

Pull Up Work:
Phase 1:  If you do not have a single strict pull up
Phase 2:  If you have 5-8 Strict Pull Ups (as per above guideline)
Phase 3:  If you have 5-8 strict Pull Ups unbroken
Phase 4:  If you have 10 strict/20 kipping (men) and 7 strict/15 kipping (women)
Phase 5:  If you have 40 Butterfly pull ups (men) 30 Butterfly pull ups (women)

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

Phase 3:
5 MIN EMOM of 1-3 strict pull ups

Phase 4:
4 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 pull ups

WOD:
Double tabata alternating movements
1)  L sit hold (dip bars)
2)  Hollow body to superman

Cool Down:
Phase 1:  Accumulate 25 Ring Rows.  If you can string more than 10 together, elevate or move the feet to make more difficult
Accumulate 25 banded face pulls

Phase 2:
Beat swing practice
Accumulate 20 hollow rocks

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