- 2:00 Ski (or Row) (1:00 Easy, 1:00 Moderate)
- 15 Banded Dislocates
- 15 Banded Face Pull
- 12 Scapular Pull-Ups
- 12 Sumo Squat to Stand w/Thoracic Reach
Then, perform 3 Rounds of the following:
- 8E Dead Bug w/:01 Pause at Extension
- 8E Tall Kneeling Single Arm DB Press
- 12E Half Kneeling Banded Lat Pull Down
12:00 Alternating EMOM (18:00-30:00)
Minute 1: 5 Pull-Up Negatives (:05 Eccentric)
Minute 2: 1 Strict HSPU (Every :20) (Challenging Deficit if Possible)
* Level 3: RX
* Level 2: Banded Strict Pull-Up, Pike HSPU Off Box
* Level 1: Banded Strict Pull-Up OR Feet Assisted Pull-Up on Adjustable Bar or Rings, Pike Push-Ups
* Athlete Notes: Just like last week we are performing the same combo but switching how we attack each movement. The second minute is now the “Cluster” set in which you should be performing a “difficult” repetition that would be very hard to complete 3-4 reps unbroken. The small breaks allow for enough recovery to create a potential to complete more “difficult” reps within a time frame than normal. The first minute now focuses on similar tempo work to last week through utilizing just the eccentric portion of the movement to build better vertical pulling strength/stability. Score is rounds completed at scaling level. Record deficit/weight(s) in notes.
Until 80/60 Calorie Ski Erg is Completed
??? Sets: 3:00 AMRAP (REST 1:00)
- 18 Wall Balls (20/14) (11’/10’)
- 12 Pull-Ups
- AMRAP Calorie Ski
*Level 4: RX+ 21WB/ 18 PU
* Level 2:15 WB (10’/9’), 9 Pull-Ups, 70/50 Calorie Ski Target
* Level 1: 15 WB (14/10) (10’/9’), 9 Pull-Ups (Banded if necessary), 60/45 Calorie Ski
* Goal: Completed in <4 Sets, Cap: 5th Set (20:00)
*If you are not RXing and Skiergs are limited, partner up and alternate rounds with a rower
* Athlete Notes: Set a running timer going up for 20:00. Work for 3:00 and REST every 4th minute. You should be able to confidently look at this piece thinking you could go unbroken on the first two movements for a couple of rounds. If this doesn’t seem possible, please consider scaling. Wall Balls and pull-ups should never have to be broken up in more than 2 sets so that it allows enough time to accumulate calories. Performing your wall balls, pull-ups, and touching the handles of the ski erg should take <2:00 allowing AT LEAST 1:00 of work from the time you start pulling. This would create the potential to ski hard and complete 20/15+ calories a round putting you on target to finish this in <16:00. Score is total time needed to complete work including rest periods.
Minute 1: :20E Twisted Cross
Minute 2: :20E Thread the Needle
Minute 3: :45 Puppy Pose