Skill - Strict Pull Up - 5 mins practice
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Lift #1 - 10 Mins - FSQ - 5 x 10 E2M - Moderate
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Lift #2 / Advanced ONLY! (Meaning - if you’re full clean is really good, you can use a pretty heavy weight. If you're a newer athlete, I don't want to see you using so heavy a weight that your form breaks down. I want to see good lifts out of you. Getting better, getting under the barbell is more important than load. So, go light if necessary.)
Full Clean - 3 OTM x 10 Mins - work up
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WOD - 10 Min Capacity Test
4 Min Max Cal Row
3 Min Max Pull Ups
2 Min Max Bodyweight Back Squats (3/4 BW for Women)
1 Min Max Push Press - 135/95
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Accessory: For time
1 Mile Sled Drag - 90/50 (If anyone wants to do this, you can get one of the old sleds out and do this on the street. We have harnesses that make it fit pretty well.)
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Those of you looking to get your first strict or to get better at pullups. These drills can help. Some we've discussed before, some not. Please watch when you have a few minutes.
---
Lift #1 - 10 Mins - FSQ - 5 x 10 E2M - Moderate
---
Lift #2 / Advanced ONLY! (Meaning - if you’re full clean is really good, you can use a pretty heavy weight. If you're a newer athlete, I don't want to see you using so heavy a weight that your form breaks down. I want to see good lifts out of you. Getting better, getting under the barbell is more important than load. So, go light if necessary.)
Full Clean - 3 OTM x 10 Mins - work up
---
WOD - 10 Min Capacity Test
4 Min Max Cal Row
3 Min Max Pull Ups
2 Min Max Bodyweight Back Squats (3/4 BW for Women)
1 Min Max Push Press - 135/95
---
Accessory: For time
1 Mile Sled Drag - 90/50 (If anyone wants to do this, you can get one of the old sleds out and do this on the street. We have harnesses that make it fit pretty well.)
---------
Those of you looking to get your first strict or to get better at pullups. These drills can help. Some we've discussed before, some not. Please watch when you have a few minutes.
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