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Thursday April 13, 2017

12
Apr

Thursday April 13, 2017

Mobility/Activation: 3 rounds of

 

  1. 10s hollow body hang
  2. 5 scap pull ups
  3. 5 kip swings

 

Skill: Kipping Pull Up

 

F: Kipping technique work w/ coach

P: Accumulate 45 kipping pull ups

C: 3 x 5 butterfly c2b + 5 butterfly chin over bar

 

Conditioning: AMRAP in 14:00

 

10 db renegade rows (RR = push up, row R, row L)

200m farmer carry w/ db

 

F: 2 x 25 / 2 x 20

P: 2 x 35 / 2 x 25

C: 2 x 55+ / 2 x 40+

 

Coach’s Notes: If you elect to carry heavier than you can use for RR then use kbs for farmer carry. The weight should challenge both movements. Attempt to stay flat on the rows and do not twist to the opposite side to perform the rep. Farmer carry should be done at walking pace.

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