FITNESS
A. 10 min kipping pull-up practice
Training notes:
•We will continue with more unstructured practice for another week. Try to progress from what you worked on last week.
B. E20s for 8 min:
1st: 1 jumping pull-up w/ 3s eccentric
2nd: 1 jumping bar dip w/ 3s eccentric
Training notes:
•Jump up and lower for a 3 count on both pull-ups and bar dips.
•Alternate movements every 20s – so @ 0:00 do 1 pull-up, @ 0:20 do 1 bar dip, @ 0:40 do 1 pull-up, etc.
C. 6 min AMRAP:
10 burpees, no push-up
45s FLR on rings
10 burpees, no push-up
45s banded good mornings
+
(Rest 2 min)
+
8 min AMRAP:
5 push-up burpees – do a strict push-up at the bottom of the burpee
7 wall balls (heavier than normal)
9 strict hanging leg raises
Training notes:
•Elevate hands as necessary on push-up burpees in order to have a solid push-up.•Use a heavier wall ball than you normally use. If you usually use the 10, grab the 14 for example. These should be tough.
•Pick a standard for height for the hanging leg raises and stick to it.
Record rounds completed on AMRAP.
PERFORMANCE
A. 10 min kipping chest-to-bar pull-up practice
Training notes:
•We will continue with more unstructured work for another week. Try to progress from what you worked on last week.
B. E20s for 8 min:
1st: 1 strict chest-to-bar pull-up – weighted if possible
2nd: 1 strict bar dip – weighted if possible
Training notes:
•Choose a weight that allows you to hit all of your reps without failing or getting too sketchy. Should be moderately challenging, however.
•Alternate movements every 20s – so @ 0:00 do 1 pull-up, @ 0:20 do 1 bar dip, @ 0:40 do 1 pull-up, etc.
Record load added for each movement.
C. 6 min AMRAP:
10 burpees, no push-up
45s FLR on rings
10 burpees, no push-up4
5s banded good mornings
+
(Rest 2 min)
+
8 min AMRAP:
5 push-up burpees – do a strict push-up at the bottom of the burpee
7 wall balls (30 to 10’/20 to 9’)
9 strict knees-to-elbows
Training notes:
•Try to keep thighs off the ground on push-up burpees.
•Avoid “backswing” on strict knees-to-elbows.
Record rounds completed on AMRAP.
