Mobility
One-Two sets:
Band Assisted Lat Stretch x 45 seconds per side
Banded Perfect Stretch x 45 seconds per side (add some t-spine rotations while doing this)
Warm-Up
Two sets of:
Nasal Breathing Only BikeErg or Echo Bike x 2 minutes
20 Seconds Dead Hang on Pull-Up Bar
5 Scap Pull-Ups
10 Hollow Body Kip Swings
A.
Every 90 seconds, for 15 minutes (10 sets of):
Slow Pull Power Clean + Power or Split Jerk
Sets 1-4: 2 reps @ 50-60%
Set 5: 1 rep @ 70%
Set 6: 1 rep @ 75%
Sets 7-10: 1 rep @ 80+%
B.
Pull-Up Skill Work
10 Chest-to-Bar Elbow Drivers + 15 second hold
followed by …
5-8 Strict Wide Grip Chest to Bar Pull Ups*
*Please add a band if needed. Goal is to get good ROM out of this.
Rest as needed and then …
Bar Muscle-Up Skill Work
5 Target Reach Swings
followed by …
followed by …
C.
35-54:
For total time:
50 Alternating Dumbbell Snatches (50/35 lbs)
400 Meter Run
30 Chest to Bar Pull-Ups
400 Meter Run
10 Bar Muscle Ups
Rest exactly 3 minutes, then…
25 Alternating Dumbbell Snatches (50/35lbs)
200 Meter Run
15 Chest to Bar Pull-Ups
200 Meter Run
5 Bar Muscle Ups
55-59:
For total time:
50 Alternating Dumbbell Snatches (35/20 lbs)
400 Meter Run
25 Chest to Bar Pull-Ups
400 Meter Run
5 Bar Muscle Ups
Rest exactly 3 minutes, then…
25 Alternating Dumbbell Snatches (35/20 lbs)
200 Meter Run
10 Chest to Bar Pull-Ups
200 Meter Run
3 Bar Muscle Ups
60+:
For total time:
50 Alternating Dumbbell Snatches (35/20 lbs)
400 Meter Run
30 Pull-Ups
400 Meter Run
10 Chest-to-Bar Pull-Ups
Rest exactly 3 minutes, then…
25 Alternating Dumbbell Snatches (35/20lbs)
200 Meter Run
15 Pull-Ups
200 Meter Run
5 Chest-to-Bar Pull-Ups
Scaling Options for Chest-to-Bar/Chin-over-the-Bar Pull-Up (choose one of the following):
Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar / Chin-over-the-Bar Pull-Ups
Band Assisted
Scaling options for Bar Muscle-Ups (choose one of the following):
Jumping Bar Muscle-Ups
Banded Bar Stomps
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups
D.
Three sets of:
10-12 Dumbbell Arnold Presses
Rest 30 seconds
10-12 Supinated Grip Inverted Rows
Rest 60 seconds
Cool Down
5 Minutes Bike @ easy pace
60 Seconds Prone Plank Hold
5 Minutes Bike @ easy pace
General Training Notes:
I love slow pull cleans! I see so many people rush the barbell off the floor and miss a lift that they should have had. The slow pull helps fix this and forces you to focus on your first pull positioning. Your speed should gradually increase, reaching your maximal speed by the time the bar gets to your hips. Your call on either making this a power or split jerk; just stick to whichever option you choose.
Your conditioning piece today has a lot of gymnastics pulling in it so you all will prep for it by incorporating some drills prior to 3,2,1 go. These drills are meant to help prime your body for efficient gymnastics but adjust the volume if you feel like your hands could tear!
This is a FUN conditioning piece today! Keep your db snatches unbroken, smooth but fast on your run, then break up the pull ups and bmu/c2b as needed based on your skill level. Try to only come off the bar if you start losing your rhythm; otherwise test out your pulling endurance today and keep on the bar for some big sets! Please record how you broke up your reps!