Monday January 22, 2024

Warmup

3 Sets of

:30 row/ski/bike

Set 1) 5 Inch Worms + 2 Pushups

Set 2) 10 Kip Swings + 10 Glute Bridges

Set 3) 5 Strict Pullups or 3 Negative Pullups + 5 Burpees

Then…

15 Banded Pull-Aparts

15 Banded Lat Pull Downs

15 Banded Passthroughs

Mobility

:30 Wall Hinge Stretch

BB Warmup

5 Tempo Bench Press

5 Pause Bench Press

3 Pause Tempo Bench Press (1 inch above chest)

Skill/Strength

Paused Bench Press 5x3

Pause and hold for two seconds, 1 inch above the chest.  Moderate weight (approximately 50%-60% of one rep max).  Focus on speed on the way up.

WOD Primer

2 rounds:

5 pushups

5 KB swings

5 pullups

WOD

5 rounds:

21 pushups

12 KB swings

9 pullups

F:  box pushups; ring rows

P1:  70/45; 9 chest to bar pullups or 6 strict pullups

P1.5:  55/35; 9 regular pullups or 6 chest to bar or 3 strict pullups

P2:  32/55; all regular pullups; 15 pushups

C:  DB snatch instead of KB swings (50/35 minimum); 6 bar muscle ups

Modify the muscle ups/pullups as necessary to make it the best workout for you.