05.01.2025

Strength
Take 10 minutes to find your heavy single rep sumo deadlift

Pull Up Conditioning

Work on isolation of the top and bottom positions of the strict pull up

A. guided by the coach, work on top position holding for 10 seconds x 3 sets
B. work the bottom position 3 x 3 reps
C. work the long eccentric in the supinated grip 3 reps
https://www.instagram.com/p/CrTJd1DoixU/
4 sets of 50% of max reps strict pull ups
 
 
WOD
"Disco Stu"
4 rounds for time
50 m reverse sled drag- pylon and back
50m farmer carry 70/53  53/35
10 push ups
10 alternating pistols or touchdown squats
rest 1:00