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ATHLETE

A. Pull-up Strength Work Week 3
6 Rounds:
5-7 Weighted Strict Pull-ups  w/3-5 sec negative
or 3-7 Negative Pull-ups w/3-5 second negative*
or 7-10 Ring-Rows w 3-5 second negative, palms facing down
Rest 90 sec to 2 min between sets
*Can be jumping pull-ups with negatives, strict pull-ups with negatives, or weighted negatives

B. Partner AMRAP 12

Partner A: 250m Row or 15/12 Cal Assault Bike
Partner B: Max Double Unders for duration of partner’s row/bike

Score is total number of Meters + Double Unders

GYMNASTICS SKILLS & DRILLS

A.

For Advanced only: Kipping and Butterfly Skill Work*

Work on drills and/or 3-5 sets of 1-5 perfect kipping pull-ups

*Only those who can do strict pull-ups can work on kipping pull-ups.  Only those with 10 kipping pull-ups should be working on butterfly pull-ups.

For athletes working on getting their first strict pull-ups: Kipping and Core Work

Superset: 3-5 sets of
3-10 perfect kip swings on rig
30 sec hollow hold with feet on floor
30 sec superman hold

B. Pull-up Strength Work Week 3

5-6 Rounds:
5-7 Weighted Strict Pull-ups  w/3-5 sec negative
or 3-7 Negative Pull-ups w/3-5 second negative*
or 7-10 Ring-Rows w 3-5 second negative, palms facing down
Rest 90 sec to 2 min between sets
*Can be jumping pull-ups with negatives, strict pull-ups with negatives, or weighted negatives

C. 8-10 min amrap
Min 1: 0:15-0:30 L-Sit (Rings or parallelettes or 2 Boxes)
Min 2: 0:45 Max Double Unders