7 July 2015

Roll Out
Dynamics (5-10 mins)
Shoulder activation (10 mins)
Pole squat (spend 1 min in bottom position)

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


Back Squat 4 x 4 @ same weight or +5lbs from last week (if you did not go up last week)

3 x 2 Pull/Muscle/Dynamic Cleans
gradually add weight through set 2 and 3

WOD:  3 RFT
15 Hang Power Cleans (135/95)
15 Burpees

Rx2:
115/75

MOD:
Dumbbell or medball cleans
If you are not doing Rx2 weight you will automatically move to dumbbells or the medball

Cooldown:

Phase 1:  Accumulate 45 Ring Rows.  If you can string more than 10 together, elevate or move the feet to make more difficult
Accumulate 45 banded face pulls

Phase 2:
Kipping pull up practice

Accumulate 50 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 50 hollow rocks total.  If you do 50 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 50).


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

Phase 4:
no cooldown

Phase 5:
no cooldown

SILVERS:

Pull up phase 1

Skill work:  cleans

WOD:
3 RFT
10 Hang Clean pulls
10 burpees

Cooldown:  Phase 1