Friday, September 23, 2016

Good evening!

People just pulling that weight off the ground today with those deadlifts!

Let's crush the end of the week by getting in here this Friday and ending the week off with a bang! 

Make sure you get signed up for the Island Throwdown ASAP as spots are filling up fast!

Strength

Pullup Progressions or Muscle Up Progressions

After a general warmup we'll get everyone moving towards their working spaces. For those that need to get their strict pullups they'll hit one of the rep schemes. For those that have strict pullups we'll get your working on your muscle ups and go from there. 

Want them strict pullups:

  • Strict Banded/Partner Pullups x 3reps x 3sets
  • Chin over bar hold x 10secs x 3sets
  • Deep Ring Rows x 6reps x 3sets

Got them strict pullups:

  • Strict C2B Pullups x 3reps x 3sets
  • Muscle up Transitions x 3reps x 3sets
  • Kipping Ring Pullups x 3reps x 3sets

Got muscle ups

  • Strict Muscle ups x 1rep x 3sets
  • Kipping Muscleups x 2-3reps x 3sets

Whatever scale you are at now, work your way on it. We'll make sure you are really warmed up and then give you 15 minutes to work on your skill portion. 

Conditioning

10min Partner AMRAP 

  • 10 Muscle Ups or 20 Ring Rows or 20 Pullups
  • 20 Box Jump Overs (30'/24') (24'/20') (20'/12')

Go hard on this one. Work at the edges of your comfort zone and move efficiently. Find a good strategy with your partner and work from there. 

- Team 782