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Workout of the Day

Fitness
A. 10 min kipping skill work
Training notes:
-Work on finding the kip without worrying about “pulling.” See how high you can get without bending your elbows.
-Don’t worry about getting kipping pull-ups until you have proficiency in strict pull-ups. Treat this as skill work for understanding the pattern of controlling the swing through the shoulder on the pull-up bar.

B. Strict pull-up
Find a difficult set of 3 for today
Training notes:
-Use assistance bands as necessary. Find the most difficult set of 3 that you can today – reduce assistance throughout to find what your limit is.

C. 5 min AMRAP:
Renegade rows (no push-up)
Training notes:
-Chose a load that is challenging for 10 reps
-This is a test of upper body muscle endurance and repeatability under fatigue. Keep track of this number, since this is a simple, repeatable test.
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(Rest 5 min)
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5 min AMRAP:
KB/DB Z press @ moderate load
Training notes:
-Choose a load that would be challenging for 10 reps.
-Be aware of how long you’re resting between sets.

Performance
A. 10 min butterfly kip skill work
Training notes:
-If you’re proficient with butterfly, work on butterfly chest-to-bar.
-Here’s a helpful drill for working on finding the butterfly kip

B. Strict weighted chest-to-bar pull-up
Build to a max for today in 12 minutes
Training notes:
-If your chest doesn’t literally make contact with the bar, you have not done a chest-to-bar pull-up.
-If you’re having a hard time making contact, think of driving the elbows back and down rather than “pulling higher.”

C. 5 min AMRAP:
Strict chest-to-bar pull-ups
Training notes:
-Control the eccentric on each rep.
-Any grip is acceptable.
-Pay attention to how long you rest between sets. Don’t necessarily “watch the clock” to time your rest, but develop an awareness of how long it takes you to recover.
-This is a test of upper body muscle endurance and repeatability under fatigue. Keep track of this number, since this is a simple, repeatable test.
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(Rest 5 min)
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5 min AMRAP:
Strict handstand push-ups
Training notes:
-Hands no wider than 36”
-Think about how many reps are wise to do in your first set. Should this actually be an AMRAP set? Should you leave a few in the tank? Should you start with small sets and chip away the entire time?
-Keep track of this number, too.

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