Monday January 15, 2024

Warmup

1:30 bike/row

10/side DB OH press

10/side upright row

10/side bent over row

5/side hang DB clean

10 plank pull throughs

10 scapular pullups

10 banded hollow body pull downs

Mobility

Thread the needle :30/side

Pigeon pose :30/side

Skill/Strength

Superset:

8-10 dumbbell bench press

Max reps strict pullups

4-5 rounds, not for time.  Modify the pullups in either direction (strict chest to bar > strict > banded > jumping with a controlled negative > ring rows with controlled negative)

Then, spend some time warming up the barbell for the workout.

WOD Primer

2 rounds:

3 Shoulder to Overheads

3 Hang Power Cleans

3 Toes to Bar

WOD

Shoulder to Overhead 15/12/9

Hang Power Cleans 15/12/9

Toes to Bar 30/24/18

F:  light barbell or double DB; situps instead of toes to bar

P1:  135/95

P1.5:  115/75

P2:  95/65; hanging knee raises

C:  wall facing strict HSPU instead of shoulder to overhead; 155/105 or more on the bar

Modify the comp version by doing a different HSPU variation.