04.28.2014

Warm-up Drills
I. 3 rounds of
Row 250m
5 x Pull-ups
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
II. Mobility

Impact/Focus: Deadhang Pull-up, Rope Climb, Muscle-up
Against a 15:00 Running Clock work through one of the following
I. Deadhang Pull-ups 5-5-5-5-5
II. Rope Climb (w/legs)3-2-2-1
III. Deadhang Muscle-ups 2-2-2-2-2
IV. Muscle-ups (CFGS) 5 sets of 3+ reps
Notes: Rest between sets should be a minimum of 1:00 between efforts. Deadhang Pull-ups should be banded/modded to assisted negatives if applicable (athletes are encouraged to play around with width of Pull-up/Chin-up grip). Rope Climb ascents are with leg assist if necessary (L-sit Legless Rope Climbs for those out there feeling a bit frisky today). Deadhang Muscle-up sets are two repetitions each with turn-out from support position at the top of the Dip as well as with turn-out (salute) at the bottom of the start position (with false grip).
Muscle-ups (CFGS) are without a false grip, athletes should attempt to string together every increasing multiple rep sets if possible (development of the kip as well as proper shoulder girdle strength are paramount for athletes selecting this option).

Post selections and scores to comments.

“Persistence Hunting”
Complete as many reps/meters as possible for each movement within the time allotted
5:00 x Ground-2-Overhead (lbs)
4:00 x Row (meters)
3:00 x GHD/Abmat Sit-ups
2:00 x Wallball (20/14lbs)
1:00 x Box Jumps (24/20”)
Notes: Ground-2-Overhead is any way possible (Clean and Jerk/Snatch Variations) where athletes may pick any of the following weights in an attempt to take the most lbs through the predetermined range of motion in the time allotted: 65/95/115/135/155lbs.

Post method, lbs, meters, reps to comments.