Monday July 1, 2024

Warmup

1:30 bike/row

5 no push up burpees

10 banded pull aparts

10 banded OH press

10 banded good mornings

10/way banded monster walks

10 glute bridges

10 scapular pullups

20 line hops

5 no pushup burpees

Mobility

Banded hamstring stretch :30/side

Banded shoulder distraction :30/side

Skill/Strength

Superset:

DB Bench Press 3-4x8-10

Strict Pullups 3-4x8-10 (add weight if possible)

Reduce or increase the number of strict pullups as necessary.  If 8-10 is easy, wear a weight vest, or use a belt, go heavy, and reduce reps.  Modify by using a band, doing jumping pullups with a controlled negative, or by doing ring rows.

Then, spend some time warming up the deadlift for the WOD. 

WOD

Deadlifts

Burpee Box Jumps

15/12/9/6/3

Rest 4 mins

Pullups 20/16/12/8/4

Double Unders 75/60/45/30/15

F:  KB SDHP 20/16/12/8/4 instead of deadlifts; ring rows; single unders

P1:  225/155

P1.5:  185/125

P2:  135/95; DU reps 50/40/30/20/10

C:  255/175; bar muscle ups 10/8/6/4/2 instead of pullups