Thursday GS&C
SKILL PRACTICE: 3 SETS FOR QUALITY*
3-5 Bottom to Half Pull-Ups
3-5 Top to Half Pull-Up
3-5 Full Strict Pull-Up of Choice**
-Quick Rest Before-
15 Slow Straight Arm Banded Lat Push-Downs
-Rest as Needed b/t Sets-
*Athlete can come off the pull-up bar b/t movements. ‘Half’ Position is elbows at 90 degrees in middle of the pull position. All movements can be done on a short bar with a toe spot
**Options…
5 Banded Strict Pull-Ups
5 Strict Pull-Ups
5 Strict Chest to Bar Pull-Ups
WORKOUT (PERFORMANCE)
5 SETS*
ON A 2:00 RUNNING CLOCK…
200m Run
Max Reps Pull-Ups or Ring Rows w/ Time Remaining…
-Rest 1:00 b/t Sets-
OPTIONAL PARTNER FINISHER
EMOM x 8 MINUTES*
MIN 1 – :50 Max Cardio Choice Cals
MIN 2 – :50 Max Russian Twists
*P1 starts one MIN 1 while P2 starts on MIN 2. Partners switch each minute until EMOM is completed.
STRENGTH SQUAD PROGRAMMING
Lift 1: Squat
Lift 2: MyoRep Deadlift