Wednesday, July 17

‘Don’t stop when you are tired, stop when you are done’

Marilyn Monroe

Warm-up

3 minutes of easy jogging, biking or rowing

-then-

2 sets, not for time, of:

35 Jumping jacks or single-unders or double-unders

30 seconds of alternating shoulder taps in plank position

10 Abmat sit-ups

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

(NTE 10:00)

Strength

½ Kneeling Filly Press @ 30X1

12-12-12-12

Use the heaviest weight you can for each set.

Athlete Instructions

3-4 sets of 8-12 reps per arm.

Front Rack Carry 3x50m (3 floor lengths)

Athlete Instructions

3 carries with a heavy load

(Increase distance as needed if the load is too light.)

Metcon 

4 rounds for quality of:

20 Pull-ups

Side Plank, L 40 secs

Jump Rope, 1 min

Side Plank, R 40 secs

Jump Rope, 1 min

Athlete Instructions

Pull-ups- any style.

Jump Rope- any style.

Movement Demos

• Chest-to-bar Pull-up, strict

• Chest-to-bar Pull-ups

• Strict pull-ups

• Pull-ups, butterfly

• Pull-ups, C-kip

• Jumping pull-up

• Strict Chin-ups

Strength B (can be done instead of metcon)

4 rounds for quality of:

20 SA DB Row (10R/10L) @ 30X1

Side Plank, L 40 secs

Side Plank, R 40 secs

5 High Box Jump

Accessory (Optional. Can be done in addition to above.)

N/A

Cool Down

Cobra Stretch - abs

1-2 minutes

Wall Shoulder Stretch

Hold 1-2 minutes.