3 Pull-up Negatives (:05, Use Bands if Necessary)
10 Banded Lat Pull Downs
5 Strict Pull-ups
6 Kip Swings
12 Hollow Body Rocks
3-5 Kipping/Butterfly Pull-ups (Use Bands if Necessary)
Note: Start of a new skill. Let’s get some people their first strict, kipping, or butterfly pull-ups. Choose one of the following tracts for the next 6 weeks.
Rx+: GHD Sit-ups, 275/185
Rx: Full Double Unders, 205/145
Intermediate: Either Full Single Unders or ½ Double Unders, 165/105
Scaled: ½ Single Unders, ½ Sit-ups, 135/75
Note: The weight on the cleans should be heavy! Think about doing singles the entire time and moving quickly on the rest of the workout.