Workout of the Day: Sunday, 7.22.18

NunoJKapOH.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Banded Lat Stretch x 1min/side
2 sets:
:30 Jump Rope
10 Scap Pull up
10 Scap Push up
:30 Jump Rope
10 Spiderman Step + Rotation
10 Pause Jump Squat

STRENGTH/SKILL:
3 sets:
A. Pull-up work-- pick 1:
a. 0 Pull ups-- 5 Slow Negatives w/3 sec hold chin over bar
b. Fewer than (3) Strict Pull ups-- collect 5-10 strict pull ups
c.Have 3+ strict pull ups-- cycle 5-10 kipping or butterfly pull-ups with great form-- legs together, maximum tension in both arch and hollow.

B. Athletic Burpee x 5

CONDITIONING:
4 Rounds for time:
400m Run
15 Burpee Pull up

time cap: 18 minutes

--Burpee Pull up is not a jumping pull up.
You must show straight arms at the bottom of the pull up.
You may jump to hollow and directly into a kipping pull up, provided you start with straight arms.
Jumping pull ups are an excellent modification if needed.

 

Justin McClintock