2 July 2015

Warm Up:
Roll Out, include T Spine mobility
Dynamics (3-5 lengths, including walking lunge to side angle)
Shoulder activation
(include side lying shoulder rotations, 5 per side)

Phase 1:  5 x 3-5 banded strict pull ups, if you can do over 5 switch bands
               3 sets max hang, rest 1 min btwn efforts
Phase 2:  Kipping technique
Phase 3:  4 sets max strict pull ups, 3 min rest btwn efforts
Phase 4:  85 pull ups as fast as possible
Phase 5:  6 sets of pull ups, the goal is to hit 20 per set unbroken.  Do not go over 20.  1 min rest btwn sets

Pole squat- spend 1 min in bottom position mobilising
Good mornings, no load
Run prep/mobility

WOD::"NANCY"

5 rounds for time:

400m Run
Overhead Squats, 15 reps (95/65)

Rx2: 85/55

MOD:  less than 85/55

Cooldown:
Phase 1:  5 x 5 self assisted pull ups (low bar pull ups)
Phase 2:  Barbell curls 3 x 10-12/accumulate 35 hollow rocks btwn sets of curls
Phase 3:  Butterfly practice
Phase 4 & 5:  None

SILVERS:

Roll out
200 m jog/fast walk
Coach Matt's upper and lower body lift prep
Shoulder activation

Pull Up work:  Phase 1

WOD:  NANCY
5 Rounds
200 m Run
15 Air Squats

Cool down:  Phase 1