MONDAY
| Skill
Pull-Ups Skills – Strict chin-over-bar – Strict chest-to-bar pull – Beat swings – Kip swings – Kipping chin-over-bar – Kipping chest-to-bar – Butterfly pull-up box drill – Small butterfly pull-ups – Increasing height – Full height butterfly pull-up attempts
All athletes should progress through the list achieving virtuosity in order to progress. |
| WOD
Chipper for time 14 min cap:
36 Front-rack walking lunges 2×22.5/15kg 36 Chin-over-bar pull-ups 27 Dual DB hang power cleans 27 Chest-to-bar pull-ups 18 Dual DB front squats 18 Bar muscle-ups
Active: 2×17.5/12.5kg, 18-12-6 reps of pull-up options Lifestyle: 2×12.5/7.5kg, ring rows – JPU – JC2B
Challenging loads that allow 10-20 unbroken lunges, hang power cleans and front squats and 3 increasingly difficult pull-up options that can be performed in sets of 9, 6 and 3 respectively. |