Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 push-ups
10 ring rows
10 OHS w/PVC
*focus on lat engagement in both the pull and push
Mobility
Quick shoulder and t-spine stretch as a class before the strength
Strength
4 or 5 rounds depending on time and athlete
A1. SA DB sitting press – 8 to 10 reps each side, AHAP
A2. Bent over rows – 6 to 8 reps each side, AHAP
WOD
“Safehouse”
5 rounds
20 cals on the rower
20 box jumps (24/20”)
20 wall balls (20/14#)
*20:00 cap
This is another one of those workouts that look easy on paper, but it’s going to be a grind. Time cap will be strictly enforced.
Accessory Work
Pull-up Program – Week 7
Pyramid day – start by doing 1, then 2, then 3. (rest :10 for every rep in the set, ex. after 3 pull-ups, rest :30). Build until you miss a set. When you do miss a set, rest 3:00 and then climb back down. Try to build off of last pyramid.
Example;
1 pull-up, rest :10
2 pull-ups, rest :20
3 pull-ups, rest :30
4 pull-ups, rest :40
5 pull-ups, rest :50
6 pull-ups, rest :60
4 pull-ups – missed set
Rest 3:00
5 pull-ups, rest :50
4 pull-ups, rest :40
3 pull-ups, rest :30
2 pull-ups, rest :20
1 pull-up, rest :10
