Date: Monday, May 20th
Warm-Up & Mobility: coaches choice
Skill: Pull-Up Progressions
Min 1: :30sec Hollow Hang
Min 2: 10 Scap raises
Min 3: 10 Arch to Hollow
Min 4: 10 Arch to Hollow with pop
Min 5: 5 Arch to hollow + 1-10 Pull ups (Take the Arch to hollow right into the pull-ups)
Min 6: (Same)
**If you DO NOT have a strict pull up, complete on min 5-6, 5 Arch to Hollow + 10 banded STRICT Pull ups with the smallest band possible.
Strength: Time Trial 2 x 500 M Row
*Rest 3 min in between efforts.
** All out effort. Record both times and the total on the glass board.
Super Set: None
Conditioning: Uncle Jesse
8 min AMRAP
3 Strict Pull ups H-Banded pull ups
6 Bootlegger burpee
9 Dumbbell squat 15/30/45
Guide: 4-7 rounds
weighted pull ups with same DB
Coaching Notes: On the pull ups, try to complete all 3 unbroken, if you need a band, grab the smallest one that will help you do so. Start at a pace you know you can maintain, and expect to pick it up in the last 90 sec. When popping up from the floor on the bootlegger burpee, go straight into a runners stance. One foot out in front. Push your pace on this one and have fun.
Cash Out: 5 min – 50 singles /10 ring row
HPT: 3 sets -10 barbell curls / 1 min wall sit