2.10.2016

please pull up

Warm Up

Jumprope 3 minutes

Dynamic Drills

Then 2 Rounds of:

  • Scap Pull Up x 10
  • Dislocate x 10
  • Ring Row x 5 @ 2111 (work on false grip)

Workout of the Day

A. 4 Sets

  • A1: Weighted Pull Up (Rings or Bar) x 1-2 – Rest 45 seconds
  • A2: Strict Pull Up x max reps – Rest 2-3 minutes

If you are still working toward your first unassisted pull up, then:

For A1: perform 1 to 2 reps @ 50A1 – Rest 45-60 seconds. A2: Use assistance to perform 5-7 reps.  Partner assisted is preferred and use band assistance if needed.

B. 3 Sets for max reps/cals of:

  • 60 seconds – Row for Cals
  • 30 seconds – Rest
  • 60 seconds- KBS (53/35)
  • 30 seconds – Rest
  • 60 seconds – Double Under
  • 30 seconds – Rest

C. 2 Sets

  • C1: SA Bent Row x 6-8 per @ 2111
  • C2: Hollow Rocks x 20-30 seconds

 

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