A. Context : Practice
Context : Practice
Keeping the back flat (on DLs, db g2o, and shuttle runs with a line touch)Scoring: Not Scored
Dynamic Warm – up :
3 rounds of :
8 Squat Jumps,
2 Inch Worms,
2 Crab Bridge,
8-12 Hollow Rocks
Barbell Warm – up :
Then 3 sets of 5 with the empty bar :
Jefferson Curl,
Bent Over Row,
Hang Muscle Clean,
Shoulder Press,
Back Squat
B. Mobility :
Mobility :
HIPScoring: Not Scored
C. Practice :
Practice :
Spend 8 minutes practicing kipping technique focusing on pull ups and bar muscle-upsScoring: Not Scored
D. Alternating Sets: Barbell Deficit Deadlift, Weighted Strict Chest-to-Bar Pull-Up
7 sets of:
D1. 1-3 Barbell Deficit Deadlifts @ 70-90%D2. 2-4 Weighted Strict Chest-to-Bar Pull-Ups
E. 12-10-8-6-4-2 Dumbbell Ground to Overheads and Shuttle Runs
12-10-8-6-4-2 Reps for Time:
– Dumbbell Ground to Overhead @ 45/15 lbs
– Shuttle Run 40 feet