Sunday, June 11, 2017

2017-06-12 WOD


Here's my favorite pull up video of all time from Chris Spealler and Matt Chan! We've got strict pull ups in the workout tomorrow, and even though the majority of their video is about kipping pull ups, it STARTS with strict pull ups, because that's a good way to build your pull up strength AND sets up the foundation for kipping in a good position! If you do your STRICT pull ups with an unorganized spine and an unstable shoulder, there's a good chance that's how you're going to do you KIPPING pull ups too, which will lead to more injury in the future. Get it right strict and then it will be easier to get it right while kipping too!


Hulk Cycle Week 10

Snatch EMOM (Deload)
...5x1 at 75%
...1x3 snatch pull 85%
...2x3 snatch pull 90%
Post heaviest load.


Sigma Gymnastics Strength Progression: Pull Up
Every 3 Minutes for 5 Rounds:
...10 Strict Pull Ups
If you hit 40 reps or more, move to a harder progression (C2B or weighted). Post total reps.


COMPETITORS

Overhead Squat (Deload)
...5x3 (65%)
Post load.


Speed Squat (E2MOM) (Deload)
...5x4 (50%)
Post load.


Snatch EMOM (Deload)
...5x1 at 75%
...1x3 snatch pull 85%
...2x3 snatch pull 90%
Post heaviest load.


Sigma Gymnastics Strength Progression: Pull Up
Every 3 Minutes for 5 Rounds:
...10 Strict Pull Ups
If you hit 40 reps or more, move to a harder progression (C2B or weighted). Post total reps.


AMRAP in 10 minutes of:
...10 Deficit HSPU (-7/-5")
...50' OH Walking Lunge (95/65#)
Post rounds/reps.

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