FITNESS & PERFORMANCE
A. 10 minute strict pull-up skill with some progression into kipping
Training notes:
-Prioritize capacity in strict work over capacity in kipping
-Practice initiating with the scapula, maintaining good eccentric control, mixing grips, etc.
-Can start to work on more advanced skills like butterfly/chest-to-bar/etc.
B. 90s bike/row
1 min double-unders
1 min air squats
-Rest 2:30
90s bike/row
1 min KB swings (70/53)
1 min air squats
-Rest 2:30
90s bike/row
1 min DB push presses (50/hand – 35/hand)
1 min burpees, no push-up
Training notes:
-We’ve been doing similar intervals with 90s of cyclical work and 1 min of mixed work. We’re now doing 2 minutes of mixed work so you may need to adjust your pace accordingly.
-Shoot for quick transitions and unbroken work.
Record average cyclical pace for each interval and reps completed on each interval of mixed work.
