A. General
3 rounds
8 burpees
8 Prone angels
8 Band lat pull downs
B. Mobility/Activation
Front rack mobility drill
60 second hold/side
https://youtu.be/Rzhf3DXRvaU
C.Specific (Metcon)
2 sets
6 Seated band row (slide backward lean: https://youtu.be/75pAzdrzojs?t=236
6/6 Tall kneeling side bend lat pulldown: https://youtu.be/75pAzdrzojs?t=247
6 Band face pulls. Band attached at knee height
https://youtu.be/CU4Xc2qlLC0
SDLHP progressions
- Upright row
- Hinge + upright row
- Hang up SDHP
- Below the knee SDLHP
- Full movement
TC: 18 minutes
Score: Weight
Scaling Options
Beginner
6 x 5 @ RPE 5-6
Intermediate
As written
Perform
10 x 10 @ 62.5%
Rest 60 seconds between sets
Reverse "J.T."
21-15-9
Strict Pull-ups
SDLHP 95/65 lbs
Ring rows
TC: 15 minutes
Score: Time
15-12-9
Strict Band assisted Pull-ups
SDLHP @ 16/12 KG KB
Intermediate L1
SDLHP @ 75/55 lbs
Intermediate L2
12-9-6
Strict pull ups
SDLHP @ 75/55
Upright rows @ 75/55 lbs
5 sets
8 JM press
12 DB roll over