8 Box Step Ups
10 Pushup2downward dog
:15 dead hang on pull up bar
:15 scap pull up hold
6 Box jumps
5 in-place inchworms
5 kip swings
5 pull ups
Barbell warmup: With an empty barbell and in clean grip, complete 5 reps of: dip/shrug, high hang power clean, hang power clean, Press, Push Press, Push Jerk
Increase weight ea set
Compare to 11Nov2022
Video courtesy of Catalyst Athletics.
We finish off our re-test for this strength cycle with Push Jerk. When hitting these, don’t let the shoulders round forward as the bar come back down and you descend into the dip for the next rep. Keep the chest up, and shoulders back!
Box Jumps (24″/20″)
*Set of 5 Wall Walks after every round of Box Jumps
15 Min Time Cap
Video courtesy of Misfit Athletics.
Finish off your week with a nice little couplet of Pull ups and box jumps….but WAIT!!…now we are throwing in some wall walks, just to give your shoulders a little extra love for the day! Hit them good and efficiently!!
Pull Ups -> Buddha Pull Ups -> Ring Rows (Elite – Chest2Bar Pull Ups)
Box height -> 20/14 (Elite – 30/24)
Wall Walks -> Wall Walk to lower height -> wall walk with feet or knees on box (Elite – 50’ Handstand Walk)
Kneeling shoulder stretch on box – 2 Min
Video courtesy of Train FTW
Downward Dog pose – 1 Min