Warm Up:
Tea cups
bear crawl
crab walk
inchworm
Shoulder Prep Phase 4 (or whichever phase you are at)
PRE: Lat pull downs with bands and dowels 5 x 5, straight arms/hollow body
SKILL WORK:
Strict toes to bar 5 x 3
Focus on lat engagement, partner may assist with legs at sticking point. Keep legs straight and toes pointed out. If you have a partner assisting you to the top, work on maintaining a very controlled descent without assistance.
WORK
Compare Aug 26, 2015
Death by Pull ups
EMOM, +1 rep every round until you cannot get all the work done in your minute.
SILVERS:
HINSHAW
lat pull downs (lat activation exercise)
SKILL WORK: Tabata hollow body holds
WORK:
3 times through circuit
1 min at each station, 1 min rest after all stations are completed in a round (FGB style)
Stn 1: ROW CALS
Stn 2: Battle Ropes
Stn 3: Goblet box squats
Stn 4: Low box step ups or skipping
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