Friday, June 3
“Water is the softest thing, yet it can penetrate mountains and earth. This shows clearly the principle of softness overcoming hardness.”
― Lao Zi
Strict Pull-up - Skill A:
Every 1 min for 5 mins: Toe Spot Strict Pull-ups
6 Toe Spot Strict Pull-ups
Every 1 min for 5 mins.
Compare to Day 6. Try using less toe assist than last time. If you scaled the reps down last time, try adding some back in. *Don't sacrifice form and technique for reps.
Strict Pull-up - Skill B:
Chin Over Bar Hold : 1x 45 secs
Chin Over Bar Hold 1x 45 secs
Accumulate 30-45 secs. Compare how you feel today to how things went on Day 6. This is a very tricky skill piece, but the strength developed by this static hold will be very useful for your strict pull-up. Try breaking into less sets than you did last time. Focus on pinching your shoulder blades back at the top, and stay hollow!
Strict Pull-up - Skill C:
Banded Single Arm Lat Pull Downs : 3x16
Banded Single Arm Lat Pull Downs 3x16
3x8 L/8 R Same reps as Day 6, but you have 2 options today: 1) use a thicker band for more resistance, or 2) hold your hand at your chest for 1-2 secs each time. Remember, to initiate the pull-down by activating the lat.
Strict Ring Muscle-up Day 14/20
Strict Ring Muscle-up - Skill A:
Top Ring Transitions 3x10
Compare to days 6, 8, and 11. You should be feeling more comfortable with this drill. Use the legs as needed. Keep your eyes forward and maintain the hollow position.
Strict Ring Muscle-up - Skill B:
Banded Single Arm Lat Pull Downs : 3x20
Banded Single Arm Lat Pull Downs 3x20
3x10 L/10 R Look back at day 11 and adjust the band setup as needed. Keep the arm in close and drive the elbow down each rep.
Strict Ring Muscle-up - Skill C:
Hollow Hold 1x 90 secs
Accumulate 1:30. Make sure you are breathing through your time holding. Do not hold your breath. There should be no space between your lower back and the floor. Scale to a tuck hold if needed.
WOD
"Autobot"
AMRAP 18 mins: Deadlifts, Double Unders, and Wall Balls
Complete as many rounds as possible in 18 mins of:
9 Deadlifts, 225/155 lbs
60 Double Unders
30 Wall Balls, 20/14 lbs