Skill Practice: Kipping Pull Up – 10 minutes
3 Rounds For Time:
20 Hip Extensions OR 30 Superman Extensions w/Pause @ top
Pullup: Athlete should be able to complete each round in 90 seconds or less. Scale repetitions accordingly. Scale movement to ring row.
7 Rounds For Time:
7 Sumo Deadlift High Pull, 95#/65#
7 Ring Dips
Sumo Deadlift High Pull: Athlete should be able to complete each round in no more than two sets with short rest, preferably unbroken.
MOD1: Scale load accordingly.
MOD2: Use KB instead
Ring Dip: Athlete should be able to complete each round in no more than three sets with short rests, preferably two.
MOD1: Scale load or reps
MOD2: Scale movement to bench dip (https://www.youtube.com/watch?v=i3_R9dDqNSM)
1) Snatch Without Hip Contact, 5×3
Add 5-10lbs to last week’s top weight. Athletes who performed regular snatches last week should do so again this week, adding load only if technique allows.
2a) Strict Chin-Up: 4 x 2-3 Reps from Failure
2b) Ring Support Holds: 4 x :30s – :60s
Athletes who can perform more than 10 reps per set while leaving 2-3 in the tank should add weight.
Scale down to one of the following, listed from highest to lowest strength/proficiency:
-Chin-Up Negative, 4-5 Sets, work towards being able to do 5 consecutive reps of 10 seconds each (https://youtu.be/OqryFFiR7i4)
-Piked Assisted Pullup, 4-5 sets, work towards being able to do 5 reps with a 10 second negative on each one (https://youtu.be/JpM5cOf6Ntw)
-Chin Hang, 4-5 sets, work towards a 45 second hold (https://youtu.be/-MI2VbEVHXg)
1a) Rotational MB Throws x 10/side – use brick wall outside
1b) Double KB Front Rack Holds :30s – :60s