This week I will be doing mostly Pull ups but throwing a few other skills at you to have in your back pocket for accessory work if you'd like.
Warm Up: 3 rounds of
- 100 M row or Run
- Crab walk length of gym
- 5 Shoulder dislocates
- 5 PVC overhead squats
Shoulder Mobility work:
- Partner straddle shoulder stretch and Rolling around scapula with a firm ball
Shoulder and Core strength: 2 sets of:
- 3-5 Push Up Paralette pass throughs
- 15-20 sec "L" holds
- 3 in and out sit ups with hollow roll x 4
- 1 rope pully climb weight chosen by Athlete
Pull Ups- can you do a strict one?
- PVC demo and muscle memory
- 15 second Hanging Hollow and superman holds
- Tap swing
- Banded demo for strict and kipping for creating a movement pattern only
- Getting after them!
Toes 2 bar Kipping mechanics if interested...
For those of you who might want to stay and do very quick a little WOD
21-15-9 of
- Double unders ( 40-20-10 singles)
- Pull ups ( scaled could be banded or ring rows)
- Box jumps
