8 Cal Ski Erg
Bear Crawl 30’
Bear Crawl backwards 30’
10 Push Up 2 Downward Dog
10 Over & Backs
On Rig: On the Rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Pull Ups (or ring rows), Chest2Bar Pull Ups (supine ring rows)
Barbell Warmup: With an empty bar and in Clean grip, perform 5 reps of: no-dip muscle clean, Press, Push Press, but bar on back and perform 5 elbow rotations per arm
Increase weight ea set
Video courtesy of Catalyst Athletics. Final visit to Push Press this cycle before we re-test our 5X5. Today, we’re looking to work to a Heavy Single. If that happens to be a new 1RM, cool! If not, make it heavy for the day. Keep the form dialed in and keep that core tight!
15/12 Cal Ski Erg
10 Chest2Bar Pull Ups
Time Cap: 16 Min
Find a good, steady pace on the Ski Erg, then shake the arms out and take a few deep breaths as you walk over to the pull up bar. If 10 Chest2Bar pull ups is not in your tool box, hit a manageable chunk, come off the bar, shake out, and go again. Try to aim for either 5, drop, shake out, and 5 more, or 5,3,2. Goal is, never hit failure on the pull ups.
Ski Erg -> Resistance Band Ski Erg
Video courtesy of KIS Fitness
C2B Pull Ups -> Chin above Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row