Dynamic Mobility, Activation and Warm-Up
Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
and then …
Two sets of:
Bear Crawl with Wrist Stretch x 15′
Leg Reach x 10 total reps
and then …
Two sets of:
Row 300 meters
Ring-Rows x 15 reps
A.
Death by Strict Pull-Up
Minute 1 – 1 Strict Pull-Up
Minute 2 – 2 Strict Pull-Ups
Minute 3 – 3 Strict Pull-Ups
Minute 4 – 4 Strict Pull-Ups
… and so on until you can’t complete the designated amount of strict pull-ups within the minute.”
B.
In teams of two, complete as many rounds and reps as possible in 20 minutes of:
400 Meter Run
20 Power Cleans
20 Toes to Bar
35-54: 135/95 lbs
55+: 95/65 lbs; 15 Toes to Bar
*Partners can divided up the cleans and toes to bar however they’d like, but only one partner works at a time. The only exception to this is on the run, in which case both partners are running together and must stay within arm’s reach.
A. 9 full rounds plus 8 in round of 10. And those 8 singles were a struggle!
B. No running or power cleans. So, I went with a lower intensity, longer emom
28min EMOM
10 Cal Row
8 SA DB Thruster 35lb
3 UB BMU
5 UB SHSPU
C. GHD Sit-ups
Warm up and mobility – done.
A. Completed the round of 8 with one second to spare. 6 in the ninth round.
B. 4 rounds plus 400m run and 10 power cleans. Done solo.
A. DEATH BY STRICT PU = 7 RDS + 5/8TH
B. 400M RUN (AIR -RUNNER)/10 PC 135/ 10 TTB/ 2 MIN REST = 4:23, 4:30, 4:53, 5:07, 4:59