Prep
1-2 mins mashing underneath armpit/lats/chest
1-2 mins rolling out glutes
#
Activation
12-15 reps Single straight arm banded lat pulldowns **each
10-12 glute bridges
12-15 reps Lateral single straight arm banded lat pulldowns **each
10-12 glutes bridges
#
Warm-up
:60 sec row/2nd :45 sec/3rd :30 sec
5 push-w/downward dog
10 hollow rocks
x3
–
3-5 strict pull-ups
5-7 HS shrugs
x3
**Every round change hand positioning in pull-ups
#
Mobility
:45-:60 sec Banded hip Flex/ext.
:30-:40 sec Pigeon stretch
:30 sec Doorway stretch
12-15 PVC Dislocates
#
Strength
Pull-ups: 7 sets x3 reps **heavy **across
#
Gymnastics
HSPUs
Opt. 1
:12-:15 sec HS hold + (-2) strict HSPUs + 5-8 HSPUs
x3 sets; **Rest 2:30-3 mins between
–
Opt. 2
:05-:10 sec HS hold + 1 negative +2-3 Kipping HSPUs + 1 negative + 2-3 reps
x2-3 reps; x3 sets **Rest 2:30-3 mins between
–
Opt 3:
6-8 DB strict presses + :10 sec HS hold + 7-9 DB push presses + 1 negative HSPU **ASAP or **:10-:15 sec HS hold
**Should have two different sets of weights for both
x3 sets; Rest 3 mins
#
Conditioning
150m row x3 **strapless
**Rest 2:1; double the amount if time it takes
**increasing pace every 50m
–
250m row x6
**Rest 2:1
**Hard sustainable efforts
–
7 min row: max meters
:30 sec hard/:30 sec coast
#
BE Complete
Inverted rows: 3-4 sets x12 reps **feet place on box for those who can
Ring support holds: :12-:15 seconds x4-6 sets
30 banded scap squeezes
**Every 5 reps change arm angle (diagonal)
**5 vertical, 5 diagonal, 5 opposite diagonal
8-10 GHD sit-ups w/tempo 3.0.X.1