9 June 2015

Warm Up:
Rollout
Theraband shoulder activation
Scap push ups
wall slides

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

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

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

Warm up ankles/calf/achilles for running

PRE:  8 x 300m Run 1 min rest btwn efforts

WOD:
10 MIN EMOM
1 t & b short shuttle bear crawl
15 DU

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:
Kipping pull up practice
Accumulate 25 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 25 hollow rocks total.  If you do 25 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

SILVERS:
Rollout
Prehab / stability exercises

Warm Up:  4 x 200 m row, 1 min rest btwn rounds, row at 60-70% pace, focus on breathing and form

Phase 1 of pull up program (see above)

Strength:
4 x 5 Press, same weight all through

WOD:  12 MIN EMOM
1 t & b short shuttle bear crawl
2 t & b short shuttle sprints

Cool down:  Phase 1 cool down (see above)