A. Context : Practice
Context : Practice
Why Strict Pull – ups are so important.Scoring: Not Scored
"NOVO" KB Warm – Up Flow :
2 Rounds of :
8/8 Single arm Single leg Deadlifts,
6/6 KB floor Press with Sit – ups,
8 Goblet Squats,
12 KB Kickstand Rows,
8/8 Single leg Glute Bridges,
100' Overhead Carry
B. Mobility :
Mobility :
Calf Stretch 30s,
Face down Quad Smash 30s,
Pec Smash 30s,
HIPScoring: Not Scored
C. Alternating Sets: Barbell Deficit Deadlift, Weighted Strict Chest-to-Bar Pull-Up
5 sets of:
C1. 1-3 Barbell Deficit Deadlifts @ 65-85%C2. 3-5 Weighted Strict Chest-to-Bar Pull-Ups
D. 7 minute AMRAP of Kettlebell Swings, Bear Crawls, and Strict Supinated Pull-Ups
As Many Rounds and Reps as possible in 7 minutes:
– 12 Kettlebell Swings @ 53/26 lbs
– Bear Crawl 40 feet
– 6/3 Strict Supinated Pull-Ups