Wednesday, December 11
Try to be a rainbow in someone's cloud.
Warm-up
3 minutes of easy jogging, biking or rowing
-then-
2 sets, not for time, of:
30 seconds of jumping jacks or single-unders
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
1 snatch warm-up, with empty bar, see video below
Strength/Skill
Superset:
For quality:
Chin Over Bar Hold, 2 mins
Athlete Instructions
Accumulate 1-2 minutes
Or with Ring rows hold the rings to your chest.
Movement Demos
Strict Dips:
4x15
Strict Pull-Up Program Day 5 of 20
(outside of class programming - do on your own. Today’s WOD has lots of pull-ups, if you come to class count those for the 2nd and 3rd parts below)
• Hollow Hold, 3 x 20sec
Back to back hollow hold days, but that’s how important these are! Compare to Day
4’s performance to see if you are getting better. Shoot for bigger sets in the hollow
hold. If using the tuck hold, try starting out in a full hollow hold (even if only for a few
seconds) before switching back.
• Banded PVC Strict Pull-up, 3 x 8
Perform these while seated in pike position. Initiate with your lats, then pull as low as
possible.
*The thicker the band, the more difficult these will be. Challenge yourself.
• Ring Rows, 4 x 8
4x6-8 reps
Initiate with the lats, and pause at the top of each rep. Really focus on pinching your
scaps in the back during your hold (1-2 sec), then control your descent back down.
*Difficulty determined by how close/far your feet are to the pull-up bar.
WOD
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Hang Power Snatch, pick load
Pull-up
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Wall Shoulder Stretch
Hold 1-2 minutes.