20210630

Warmup:

50 Single Unders

10 Pushup2Downward Dog

10 KB Deadlifts

25 L-Leg SUs

25 R-Leg SUs

10 Russian Swings

8 Goblet Squats

10 Thread the needle

30 Dubs or 5 attempts

On rig: On the Pull Up rig, active hang for 30 seconds, then 5 reps of: Scap Pull ups, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows, then 3 Chest2Bar Pull Ups or 3 more advanced ring rows   

 

S/S/S:

Close Grip Bench Press

3X5

Increase weight ea set

Video courtesy of Juggernaut Training Systems. Second strike at Close-Grip Bench Press this cycle.  This cycle we will not only make the chest stronger, but the shoulder and triceps become even stronger as well.  Just like with normal bench press, keep your shoulder blades locked to the bench, feet glued to the ground, and allow the elbows to drop straight down.  With the change in grip, try to keep the elbows close to the body and aim to touch the bar on the chest just slightly lower than where it hits on a regular bench press. Sets drop to 3, so up the weight compared to what you used for the 5X5 week 

 

WOD:

AMRAP 15:

60 Double Unders

50 Toes-to-Bars

40 Wall-Ball Shots (20/14)

30 KB Swings (53/35)

20 Pull ups

Manageable chunks. That is the concept you need for today.  In some of these movements, going unbroken may not be a possibility.  If that is the case, figure a chunk you can hit without failing.  Aim to hit that number before taking a mini-break, and then get right back after it.  If you just go in and try to go until failure, the recovery time to get back on a movement will be much longer.

Scaling Options:

DUs -> 150 SUs

T2B -> Kipping Knee Raises -> V-Ups

MB weight -> 14/10

KB weight -> 35/25

Pull ups -> Buddha Pull Ups -> Ring Rows

 

Cool Down:

30 Calf stretch per side in Downward Dog

 

Roll out lats – 30 passes per side

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