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6/10
A. Dips; 1-2 @ 3 count down x 6; rest 1:00 – weight/band as necessary B. Toes to bar; 8 for time x 5; rest 2:00 C. Scap retraction with theraband 6/14 A. Toes to bar clusters; 3.3.3 x 5; rest :10/2:00 B. Dip clusters; 3-5.b.b x 5; rest :10/2:00 C. 10 pull up negatives D. YTW 6/17 A. Dips; 2-3 @ 3 count down x 6; rest 1:30 B. Toes to bar; 10 for time x 5; rest 2:00 C. Scap retraction 6/21 A. Toes to bar clusters; 4.4.4 x 5; rest :20/2:00 B. Dip Clusters; add one to last week ;rest :20/2:00 C. 10 pull up negatives D. YTW 6/24 A. Dips; amrap (-2) x 4; rest 2:00 B. Toes to bar; amrap (-2) x 4; rest 2:00 C. 10 dip negatives – weighted D. Scap retraction 6/28 A. Toes to bar; 20 for time x 2; rest 3:00 B. Dips; 20 for time x 2; rest 3:00 C. L-hang; amsap x 2; rest 2:00 D. YTW
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Saturday 5/31
A. Strict pull ups – max reps or 5 rep max banded B. 30 hspu for time C. 6 minute amrap of 5 unbroken pull ups – stop if you reach 15 sets and note time Tuesday - rope climbs, pistol, hs walk Saturday 6/7 A. 1rm weighted dip or 5rm banded dip B. 50 toes to bar for time - scale to 30 knees to elbows C. 50 ring dips for time, scale to bar dips with extra band from 5rm test Side note: It is starting to get hot, you might want to think about taking care of your hands better to prevent ripping 4/15
A. Kipping practice B. Strict pull ups; 3-6 on the 90s x 10 – add one rep every other set from last time, use band if necessary C. Hspu; amrap (-2) x 3; rest 2:00 D. Powell raise; 12-15/side x 2; rest 1:00 b/w sides 4/19 A. Kipping pull up cluster; 3.3.3 (sub 5s or 7s) x 4; rest :30/2:00 B. Hspu @ 41x1; 1-3 x 6; rest 2:00 – 4 count down, 1 count pause to kip, fast up and 1 pause at top – sub negatives @ 4 count C. Accumulate 10 negative pull ups with at least 4 count down D. Cuban Press; 15, 15, 15; rest 1:00 4/22 A. Kipping Practice B. Strict Pull ups; 2-4 emom for 10 minutes – note that decrease rest time = decrease reps C. Hspu; 8-12 for time x 4; rest 2:00 D. YTW drills; 10/mvmt x 3; rest :20/1:00 4/26 A. Kipping pull up cluster; add 1 rep to last week x 4; rest :30/2:00 B. Hspu @ 41x1; 2-4 x 6; rest 2:00 C. Accumulate 12 negative pull ups with at least 4 count down – add weight if last week was easy D. Cuban Press; 10-12 x 3; rest 1:00 – try to add a little bit of weight (hold ½ plates on normal plates) 4/29 A. Kipping Practice B. Strict pull ups; 2-5 emom for 10 minutes; - add one rep every other minute from last week C. Hspu; 10-15 for time x 4; rest 2:00 D. Powell Raise; 12-15 x 3; rest 1:00 b/w sides 5/3 A1. Burpees; 10 afap x 4; rest :30 A2. Pull ups; 15 for time x 4; rest 2:00 B. Strict hspu; amrap (-2) x 4; rest 2:00 C. Accumulate 15 negative pull ups D. Cuban Press; 10-12 x 3; rest 1:00 2/25
A. Dips; 6-8 x 4; rest 2:00 B. TTB; 15 for time x 3; rest 2:00 C. Weighted negative dips; 3,3,3,3,3; - add 20% D. YTW 3/1 A. TTB; 1 min amrap x 3; rest 2:00 B. Dips; amrap (-2) x 4; rest 1:30 C. Negative pull ups; 5,5,5; rest 2:00 D. Powell Raise; 15/arm x 3 2/18/14
A. TTB kipping practice B. Dips; 8-10 x 3; rest 2:00 C. TTB; 12 for time x 3; rest 2:00 D. Weighted negative dips; 5,5,5; - add 15% E. YTW drills 2/22/14 A. TTB kipping practice B. TTB; :30 on/:30 off x 5 C. Dips; 1:15 amrap x 3; rest 2:00 D. Strict/negative pull ups; 5,5,5; rest 2:00 – make harder than last week E. Cuban Press; 15, 15, 15; rest 1:00 2/11/14
A. TTB kipping practice B. Dips; 10-12 x 3; rest 2:00 – weight/band as necessary C. TTB; 10 for time x 3; rest 2:00 D. Weighted negative dips; 5,5,5; - add 10% to weighted dip or go down at least 1 band size E. YTW drills Notes: 10% on dip = bwt + external weight… for instance 180lb person gets 20lb dip (200 total) add 20 more lbs, for 40lb external load 2/15/14- at downtown gym A. TTB kipping practice B. Dips; 1 min amrap x 3; rest 2:00 – same scaling option used on the 5 minute test C. ½ Tabata TTB rest 3:00 x 2 D. Strict or negative pull ups; 5,5,5; rest 2:00 – add weight if easy E. Cuban Press; 15,15,15; rest 1:00 2/4
Rope Climb/Pistol/HS walk fun 2/8- Tester for next cycle A. Max weighted ring dip- scale to bar or 5 rep max with smallest band B. 5 minute amrap of toes to bar C. 5 minute amrap of ring dip/bar dips/banded ( 1/28/14
Group 1 A. Strict (Banded/weighted) chin ups; 3-4 x 6; rest 1:30 B. HR (Ring) Push ups; 25 for time x 2; rest 1:30 C. Ring Row @ 40x2; 6-8 x 4; rest 2:00 - 4s negative, 2s hold at top D. YTW drills if done for the day Group 2 A. Strict Chin ups; 2-3 x 8; rest 1:30 B. Hspu; 15 for time x 2; rest 1:30 C. Max set of ctb chin ups D. YTW drills 1/31/14 - Re-test A. Amrap strict chin ups B. 30 hspu for time C. 30 ctb chin ups for time 1/21/14
Group 1 A. Strict (Banded) chin ups; 6-8 x 4; rest 2:00 B. HR (Ring) Push ups; amrap in :60 x 3; rest 2:00 C. Ring Row @ 40x2; 5-7 x 5; rest 2:00 - 4s negative, 2s hold at top D. YTW drills if done for the day Group2 A. Strict chin ups; 4-6 x 5; rest 2:00 B. Hspu; amrap (-2) x 4; rest 2:00 C. Ctb chin ups; 10 for time x 3; rest 1:30 D. YTW drills if done for the day 1/25/14 Group 1 A. HR (Ring) push ups; amrap in 1:30 x 3; rest 2:00 B. Strict (banded) chin ups; 4-6 reps x 5; rest 2:00 C. Negative hspu; 5 reps x3 as slow as possible; rest 1:30 D. Cuban Press – 3 sets of 15 Group 2 A. Hspu; max reps unbroken x 3; rest 2:00 B. Ctb chin ups; 12 for time; rest 1:30 C. Hspu negatives; 5 reps x 4 as slow as possible; use deficit D. Cuban Press; 12-15 x 3; rest 1:00 1/14/14
Group 1 A. Negative chin ups; 5 reps x 4; rest 2:00 - 6 second count, choose resistance or addition of weight appropriately B. HR (Ring) Push ups; 15 for time x 4; rest 1:00 C. Ring Row @ 40x2; 4-6 x 5; rest 2:00 - want 4s negative, 2s hold at top…feet will probably have to be further back than you are accustomed to D. YTW drills if done for the day Group 2 A. Strict chin ups; 6-8 x 4; rest 2:00 B. Hspu; 8 for time x 4; rest 2:00 C. Chin up clusters; 5.5.5 x 3; rest :10/2:00 D. YTW drills if done for the day 1/18/14 Group 1 A. HR (Ring) push ups; 20 for time x 3; rest 1:00 B. Negative chin ups; 6 reps x 4; rest 2:00 - 6 second count C. Negative hspu; 5 reps x3 as slow as possible; rest 1:30 D. Powell Raise; 15-20 x 3; rest :60 Group 2 A. Hspu; 10 for time x 3; rest 2:00 B. Chin ups; 10 for time x 3; rest 2:00 C. Hspu negatives; 5 reps x 3 as slow as possible; use deficit D. Powell Raise; 15-20 x 3; rest :60 |
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