24 May 2019

Warm-up

Squat Therapy: Choose two:
10 Bottom-to-Bottom (med ball) - full depth
10 Overhead Squat (PVC at rack, arms at wall) - upright torso
10 Toes-to-Box - hip movement
10 Banded Knees - torque / knees "out"
10 Target Touch - hip extension

then combine two (or more) options:
eg. 10 B2B+OHS
or 10 T2B + Banded knees+ 10 Kip Swings after each set

Mobility

Hips: 1:00(/side):
(Banded) Hamstring Flossing
(Banded) Couch Stretch
(Banded) Lateral Capsule
Wall Butterfly Stretch
Wall Adductor Stretch (splits)+ Lat Distraction

Weightlifting

Choose your pull-up variation:
A, B, C or D ...

A: Weighted Chest-to-Bar Pull-Ups (5-5-5-5)

Establish 5RM

B: Weighted Pull-ups (5-5-5-5)

Establish 5RM

C: Strict Chest-to-Bar Pull-Ups (Max Reps unbroken ...)

D: Strict Pull-Ups (Max Reps unbroken ...)

Strict variations as required ...

Work the progressions / variations to determine the most challenging achievable option:
- Bar/Ring Hang (:10-:30)
- Band Pull-down (8-12 reps, each colour/ small to large)
- Ring Row (step forward / feet elevated as capable)
- Barbell Pull-Up (feet on bench/box/floor)
- Band Assisted Pull-Up (8-12 reps, each colour/ large to small)
- Strict Pull-Ups (8+) [L-Sit ... for added core work/fun]
- Kipping Pull-Ups (30+)
- Butterfly Pull-Ups ...
[- Chest to Bar ...]

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP-20:
7 Back Squat @10RM
15 [C2B] Pull-UpsPost load in comments
Rx+= 10RM + C2B