WARM-UP -
3 sets:
10 PVC Pass Throughs
10 Banded Face Pulls
10 Banded Fire Hydrants
-into- 3 sets:
3 Inch Worms
10 Hang Alternating Dumbbell
Snatch (light)
10 Kip Swings on Rings or Bar
5 Wall Ball Thrusters
WORKOUT PREP -
2 sets:
3 Hand Release Push Ups
4 DB Snatches (build-in weight)
3 Toes to Rings
4 Wall Balls
WORKOUT - Thunderstruck
Freedom (RX’d)
7 Rounds
10 Hand Release Push Ups
10 Dumbbell Snatches (50/35)
10 Toes to Ring (OR 10 Toes to Bar)
10 Wall Balls (20/14)
(KG conv: 22.5/15 DB, 9/6 WB)
SKILLS AND DRILLS –
Strict Pull-up - Week 3 Day 1:
Advance:
3 sets of 45-60 Second Dead hang
- Rest 1:00 between sets
-into-
3 sets of 8-10 negative pull-ups
- Rest 1:00 between sets
-into-
3 sets of 5-7 assisted pull-ups
- Rest 30-seconds between sets
-into-
3 sets of 2-3 unassisted pull-ups -
Rest 30-seconds between sets
Intermediate:
3 sets of 30-45 Second Dead hang
- Rest 1:00 between sets
-into-
3 sets of 5-8 negative pull-ups
- Rest 1:00 between sets
-into-
3 sets of 3-5 assisted pull-ups
- Rest 30-seconds between sets
-into-
3 sets of 1-2 unassisted pull-ups -
Rest 30-seconds between sets
Beginner:
3 sets of 20-30 Second Dead hang
(toes touching the ground)
- Rest 1:00 between sets
-into-
3 sets of 5-8 negative Ring Rows/
pull-ups to a box (lower yourself
down from the top position as
slowly as possible)- Rest 1:00
between sets
-into-
3 sets of 3-5 Ring Rows/assisted
pull-ups (use a band or machine
to assist with the pull-up)- Rest
30-seconds between sets
MOBILITY -
1 min tricep smash (each)
1 min overhead banded distraction
(each)
1 min Barbell grip smash (each
side)