January 11, 2022

Tuesday, January 11th 2022

Warm-up
A. General
3 rounds
10/8 cal Row @increasing intensity
10 Rotating scorpions
5/5 Hanging scapular C.A.R’s

B. Activation
3 sets
5 Bench press
5 Beat swings + 3 Pause ring rows
10 Banded W-Y
*Before the first set, gather athletes around the bench and cover the 5-points of contact explained below.

C. Pull up drills
Butterfly Progression:
Banded Butterfly pull down drill:

Double leg box circle drill

Single leg box circle drill

Metcon
Lynne (AMRAP – Reps)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups

Rest 3 mins between rounds

If you can do more than 20 consecutive pull-ups complete RX+ strict pull-ups

Score: Total reps
TC: 30mins

Scaling options
Beginner
Max Bench Press @ moderate
Max Assisted Strict Pull Ups OR Ring rows

Intermediate
Max Bench Press @0.5-0.75%xBW
Max Pull-Ups

COMP
5 sets @3 sec down
5 Close grip bench press @74%
5 Weighted strict chin ups

Extra Accessory
Metcon
Floor facing W hold
Accumulate 180 seconds

Goal: Upper back isometric strength