Focus:
Strict Pull-up Progression Week 2
Phase 1- 0 Strict Pullups
3 sets of 5 jumping negatives. Jump up to position with chin over the bar and SLOWLY lower to full extension. Step back on box and repeat.
Phase 2- 1 Strict Pullup
5 minute EMOM 2-5 strict pull ups- (Try to beat week 1 Score)
Phase 3- 5 Strict Pullups
20 kipping pull ups as fast as possible in least amount of sets as possible.
Phase 4- 10/7 Strict Pullups
5 minute EMOM of 20 seconds unbroken kipping pull ups
Phase 5- 15/10 Strict Pullups
Tabata kipping chest to bar pull ups. Count lowest score.
WOD:
3 Rounds
15 DB Power Cleans 50/35lbs
21cal Row
9 Ring Dips
21cal Row
Accessory:
3x
1min Bandy Rows
1min Plank
Recent Comments