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07.21.17

21
Jul

07.21.17

Warm Up:
3:00 Light Bike or Row, into 3 Rounds:
7 Pushups, 7 AbMat Sit-Ups

2 Rounds:
3 Samson Stretch on each leg (5 second hold in each)
3 Alternating Spiderman and Reach each side

200 Meter Run – First 100 meters slow, second 100 meters gradually picking up in speed to a fast pace at the finish,.

Mobility:
Banded face pulls x 20 reps
Banded lat stretch x :40 each side
Med Ball thoracic opener x 1:00 lay on the ball with the upper back. Use a pvc to stretch
Banded squats x 20 reps
Banded lateral walks x 15 each direction

Skill: Muscle up drills: work 1:00 at each interval
Interval 1 – Ring Scap Pull-Ups x 10 reps
Interval 2 – Snap Pull x 15 reps https://www.youtube.com/watch?v=H0NlcWe_jpE&
Interval 3 – Snap Pull (with small backswing) x 10 reps
Interval 4 – Pop Swing x 10 reps (small swings, focus is on arm position staying open and hips driving the “pop”, not on the size of the swing itself. You should feel a moment of weightlessness and the rings lifting off of the bottom of the strap)

Option 1: do as written above
Option 2: work on strict pull ups
interval 1- ring rows x 10 reps
interval 2- banded pull ups x 15 reps
interval 3- kip swings x 10 reps
interval 4- max hang from pull up bar

Then…
Every :30 for 4:00 complete one kipping muscle up or 1-2 strict pull ups

WOD:
3 RFT
15 Box jumps 24/20″
12 MB cleans 20/14
2 Ring muscle ups or 4 strict pull ups

 

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