Friday April 25th

 

Skill

Pull Ups (20 Min Cap)

  • Strict Band Assisted Pull Ups - 3 x 10.  Be sure to pull yourself upward by contracting the lats as. The elbow should be driven to your side. Pull to the front, attempting to get your chin over the bar. Avoid kipping, swinging or jerking movements.
  • Dead Hang - Grip a bar or rings and hang with feet suspended from the floor with arms extended. Be sure to maintain an excellent hollow body  position with your toes out in front of you, stomach, butt, and thighs tight.
  • Dead Hang Flexed Arm - Get a bench or box so you can easily jump up and get your chin over the bar. Then hold that position for about 10-20 seconds. Ensure you have an excellent hollow body  position with your toes out in front of you, stomach, butt, and thighs tight.
  • Negatives - Similar to the Dead Hang Flexed Arm jump up so your chin is over the bar; then very slowly and smoothly lower yourself to the bottom lockout position. Try not to just let go at the bottom – this is usually the sticking point for many athletes.
  • Ring Rows - Grab the rings with a closed grip and lower your body so it is parallel to the ground with arms fully extended. You should be in a straight line from the shoulders, hips, knees and ankles.  Pull your chest to the rings, moving your body as one unit.  Touch the rings to the chest and lower back down so the arms are completely straight. The lowering should be controlled but not 'slow'

Newer Athletes should perform progressions only.

 

Metcon

 

8 Rds
Rockmere Ave Sprints

1st 2 Rds should be at 60-70 of Max Effort.
 The remaining ones should be be peformed Max Effort

After each round you will rest 60 Secs at the top
 then walk back down and repeat as soon as you return to the starting line

 

 

Resources/Topics

Avoid these Pitfalls courtesy of Chet Mojaria

Hill Sprints via Breaking Muscle

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