Tuesday October 3, 2023

Warmup

1:30 bike/row

Banded pull aparts

Banded diagonal pull aparts

Banded ext. rotation pull aparts

Banded OH press

Banded good mornings

Banded front raises https://www.youtube.com/watch?v=-luYpN2pXaE

10 Glute bridges

3-5 Negative pullups

Mobility

Banded shoulder distractions :30/side

Banded hamstring stretch :30/side

Skill/Strength

Paused Bench Press 4-5x3

Three second pause, keeping tension without letting the bar sink into your chest.  Light to moderate weight, focus on acceleration from the chest and speed through the finish. 

WOD Primer

2 rounds:

3 shoulder to overhead

3 strict pullups (modify as appropriate)

3 burpees over the bar

WOD

5 rounds:

9 shoulder to overhead

12 pullups

15 burpees over the bar

F:  light barbell or double DB; ring rows; 4 rounds

P1:  115/75; chest to bar pullups

P1.5:  95/65; regular pullups

P2:  75/55; regular pullups

C:  135/95 or more; bar MU (round 1), strict chest to bar (round 2), strict (round 3), chest to bar (round 4), regular pullups (round 5)

Combine options as desired.  Modify the Comp version by reducing reps or by adjusting the pullup variation.