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Workout of the day
2025-01-03
Strength
Skill - Pull-ups (week 4 / 4)
Warm-up + Prep
6 min EMOM
1st min: 10-15 Beat Swings + 3-5 Scap Pull-ups
2nd min:10-15 Banded face pulls
3rd min: 10-15 Banded Lat pulldowns
Strength
8 min EMOM
-Max Unbroken Strict Pull-ups
* The goal for the strict-pull-up EMOM is try and be as consistent as
possible. Start a little more conservative in the first few rounds to try
and maintain consistency. Substitute banded strict pull-ups or ring rows
if required.
Metcon
4 Rounds:
1 min Max DB Deficit Push-ups
30 sec Rest
1 min Max DB Bent-over rows
30 sec Rest
DB Weights:
L1: #20/30 x 2
L2: #30/40 x 2
L3: #35/50 x 2
core
Partner
Accessory
2-3 Sets:
10 Banded Pull-aparts
5 / 5 Shoulder ext rotation