Tuesday, March 5th
Performance Warm-up
Shoulder prep
2 rounds of:
10 banded external shoulder rotations (elbow bent at 90 degrees)
10 banded internal shoulder rotations (elbow best at 90 degrees)
4 slow rounds of:
10 light deadlifts (135/95…)
20 arm circles forward, 20 arm circles backward
5 kipping pull-ups with perfect form
Strength
Cleans
Slowly build
3 sets of 3 high hang squat cleans + 1 jerk
3 sets of 3 hang from knee squat cleans + 1 jerk
3 sets of 3 squat cleans from the floor + jerk
Performance Notes
These should be 400m sprints into the pull-ups. Make sure you’re controlling the decent of your pull-ups. If you’re kipping… that means pushing AWAY from the bar at the top. Get after it!
Performance
5 sets of:
Run 400m,
20 chest to bar pull-ups, or 8+ strict pull-ups***
**Rest 2 minutes between sets.
***If you haven’t perfected the Kip or Butterfly… practice them in the warm up, and do one max set of STRICT pull-ups of 8+ reps (use a band if needed).
Scaled Performance
5 sets of:
Run 400m
8+ strict pull-ups***
**Rest 2 minutes between sets.
***Do one max set of STRICT pull-ups of 8+ reps (use a band if needed), and make sure your decent is controlled.
——
Fitness Notes
These should be sprints where you get the bent over banded pulls started as soon as you get back from the run. You will be breathing hard, and that’s what we are looking for. Enjoy the 2 minutes rest!
Fitness Warm-up
Shoulder prep
2 rounds of:
10 banded external shoulder rotations (elbow bent at 90 degrees)
10 banded internal shoulder rotations (elbow best at 90 degrees)
4 slow rounds of:
10 burpees
20 arm circles forward, 20 arm circles backward
10 bent over banded pulls
Fitness (bodyweight)
5 sets of:
Run 400m,
20 bent over banded pulls
*Rest 2 minutes between sets.
**Make these pretty hard, but able to get 20 unbroken
Scaled Fitness
3 sets of:
Run 400m,
20 bent over banded pulls
*Rest 2 minutes between sets.
**Make these pretty hard, but able to get 20 unbroken
——
Kettlebell/Dumbbell
5 sets of:
Run 400m,
20 KB snatches @70/53 (10 each side)
**Rest 2 minutes between sets.
100 bent over KB/DB rows @70/53
*Done in sets of 5 each arm