Call Us: (612) 226-8720

05.01.17

1
May

05.01.17

Warm Up:
2:00 row/bike
100 single unders
PVC muscle cleans x 10
PVC push press x 10
Inchworm hands out to plank, rotate right arm out to overhead, back to plank, rotate left arm out to overhead, back to plank then walk hands back to feet. x 15 reps
Mobility:
band face pulls x 10- 15 reps with thin band on the rig, grab band with both hands, elbows just at or a bit higher then shoulders. Pull and to forehead. Pause, then release slowly

reverse pull warm up with band on rig x 20 Tie band on rig and start with both arms overhead. Face the rig and pull back slightly with your arms.

band pull aparts horizontal and overhead x 10 each

Skill: muscle up and pull up skill work: 10:00 on drills
Muscle up drills to practice:
Pop swing: https://www.youtube.com/watch?v=oaIGWljKqHc&feature=youtu.be
Band assisted transition on low rings: take a band across the low rings and sit on it. With legs out in front, initiate the hip drive and the throw
Feet on box with low rings: same as above but elevate your feet and then pull yourself high and fast and throw your chest and shoulders through.

Pull up drills to practice:
Ring rows at different elevations
Negatives
Active hanging from the bar
For kip practice: pause at hollow, neutral, arch and neutral
3 kip swings + 1 pull up + 3 kips swings

Then…
6:00 EMOM
1-2 muscle ups every minute OR
2-4 of your hardest pull ups every minute

WOD:
3 RFT
400m row
6 hspu
8 hang power cleans 135/95 or 115/75 or 95/65
10 S2OH

Leave a Reply