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Workout of the Day

FITNESS
A.
8 min kipping pull-up practice

Training notes:
•After doing some more structured skill work for the last few weeks, we will spend some time in a more unstructured type of situation to allow you to play with the movement.

B1. Strict pull-up eccentrics
3×9; 30A0 tempo; Rest 1 min
B2. Strict bar dip eccentrics
3×9; 30A0 tempo; Rest 1 min

Training notes:
•Jump up to the top of the movement then control the eccentric (lowering phase) for 3s.
•Ideally, jump up without using assistance. The goal is to build volume in controlling the lowering phase without outside assistance.
•This is more volume than last time.

C. EMOM 6:
1st: 30-45s hollow hold
2nd: 30s/side single-leg glute bridge hold
+
(Rest 2 min)
+
8 min AMRAP:
5 push-ups
7 double DB power cleans
9 box jumps, step down

Training notes:
•Prioritize good positions on isometric holds. Drop the time down as necessary to make this consistent.
•Reps are slightly different between Fitness and Performance to get more pushing volume in on push-ups than on strict ring dips.

Record rounds completed on AMRAP.

PERFORMANCE
A.
8 min kipping chest-to-bar pull-up practice

Training notes:
•After doing some more structured skill work for the last few weeks, we will spend some time in a more unstructured type of situation to allow you to play with the movement.
•If you are comfortable with this, work on more advanced skills like butterfly cycling speed or double-touches.

B1. Strict weighted chest-to-bar pull-up
Build quickly to a tough single for today
B2. Strict weighted bar dip
Build quickly to a tough single for today

Training notes:
•Alternate movements as you build.
•Load however you like. If necessary, use assistance.

Record load added as well as total load lifted (bodyweight + external load) in training notes.

C. EMOM 6:
1st: 30-45s hollow hold
2nd: 30s/side single-leg glute bridge hold
+
(Rest 2 min)
+
8 min AMRAP:
3 strict ring dips
6 double DB power cleans (50/hand – 35/hand)
9 box jumps, step down (24”/20”)

Training notes:
•Prioritize good positions on isometric holds. Drop the time down as necessary to make this consistent.
•One head of DBs touches the ground on the double DB power cleans

Record rounds completed on AMRAP.

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