10991565_10100180484739107_6209393737431722056_o

CLASS WARM UP:

1. YTW Band drills + Any extra for Pullup Prep
2. Rowing or Jump Rope and Coaches Choice of Stretches / Warm Ups

PART 1: MAX PULLUP TEST UNASSISTED

A. Athletes get 1 Attempt at Max Overhand Strict Pullups. No Kipping and there Must be a 1 Count Pause at the bottom of each rep with full extension.

Be sure to record this number for yourself it is important for next week’s pullup program.

B. Athletes who can not yet do 1 Unassisted Pullup will Perform 1 Set of 5 to 7 Negatives or Descending Pullups.

How to do a Negative Pullup:

Instead of pulling yourself up, stand on a box and hang with your chin just above it. Then get off the box and descend slowly until your arms are straight. You have to descend as slowly as possible. It should take you about 3 seconds to do a full descend.

PART 2:

3 ROUNDS NFT

5 R & 5 L – KB Suit Case Deadlift*
10 x Hollow Rocks holding PVC
10 x Supermans holding PVC

PART 2:

“OPT Repeatability Test”

2 rounds at 100% effort:

Row 250m
10 Kettlebell Swings 70/53lbs
10 Burpees
10 Kettlebell Swings 70/53lbs
10 Burpees
10 Kettlebell Swings 70/53lbs
Row 250m

Rest 12 minutes between rounds.

or

OLYMPIC WOD

Back Squat

1 Set of 4 Reps @ 60%
1 Set of 10 Reps @ 70%
2 Sets of 4 Reps @ 80%
1 Set of 2 Reps @ 85%

Clean Deadlift

4 Sets of 4 Reps @ 100%

 

SCORES:

Kim –  4:59 4:57
Megan – 4:53 5:00
Jeremy – 4:35 5:02
Alan – 4:40 4:50
Greg – 5:00 5:52
TJ – 4:30 4:57
Mike P – 4:00 4:13
KB – 4:40 5:45
WOO – 3:47 3:56
Spencer – 6:02 6:00
Dave – 4:31 4:28
Adam –  4:05 3:56
Steph – 6:13 6:25
Harsha – 5:32 5:26
Tino – 4:05 4:28
Jin – 4:01 4:46
George – 4:47 4:56
Harrison – 4:05 5:01
James – 4:56 5:40
Dave – 4:38 4:43
Kevin – 4:44 4:56
Olivia – 4:27 4:43
Mel – 4:53 4:54