06.20.2025

Primer
Super set for 3 rounds
A. Turkish get ups x 3/side 
B. PVC banded lat pull downs in a tall kneeling or hollow position x 15-20 reps
 
 
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/
2 sets of 50% of your max set of pull ups
rest as needed
 
 
New pull up progressions
1. work the bottom position 3 x 5 second hold
2. work on passive hanging on the rig x 10-15 seconds
3. band assisted pull up top position hold  3 x 10 seconds or not go to failure
then 
4 sets of strict pull up with band at feet or no band- working on 1-5 reps with the last rep being a long eccentric
lastly
one set of ring row to failure
 https://www.instagram.com/p/DJZ6rgMJBIS/
 
Bar Muscle Up Drills
1. Swinging knees to bar x 1 rep every 30 seconds
youtu.be/eppZ94-6yEY 
2.  Stem Riser x 5 reps
youtube.com/watch?v=lS6L3YcVNG0
3. Banded low bar transitions
https://www.instagram.com/p/DAl_Mv3o2Bz/ 
 


WOD
"Strongman Work"
4 rounds each for time
3:00 rest between rounds
5 sandbag to shoulder 150/100/70
100 feet sled push
200 feet farmer carry 53/35s KBs
5 sandbag to shoulder