Tuesday, September 1, 2015

Strict Pullups and Burpees Day!  These are two parts of our 8 week training cycle that will be retested in 5 more weeks!  Remember, if you want to get stronger you have to be consistent!  If you cannot attend today, make up the work on another day or even better, add in a second day of work throughout the week.

Join us for the Labor Day “Hidalgo” event and if you have any friends that like longer running workouts, you can invite them too:)

Prehab

Theraband Routine x 15
Posterior Chain Flossing x :60
Pigeon Stretch on Bench x :60
Inchworms x 5 reps

Warmup

Row 2 minutes
10 Burpees
10 “Easy” Ring Rows
Row 1 minute, hard
:60 Hollow Hold

Strength

Strict Pull Up Progression:
Ring Rows: 2 x 10
Negative Pull Ups:  2  x 10
Barbell Rows 3 x 5

Advanced Athletes:  4 Rounds: Max effort weighted strict pull ups – 70% of your 1rep Max, rest as needed between sets.

Notes: For those still working on improving their pull ups please go through each station of our Pull Up Progression. Make sure on ring rows you do not allow your torso to sink or over extend. Focus on keeping your midline nice and tight. For negative pull ups start with your chin over the bar and slowly lower until your arms are fully extended. The barbell rows are similar to the ring rows, except you are using a barbell in a squat rack.  How high you set the barbell is determined by your strength level.  Hold on to the barbell with a pull-up grip and pull your chin over the bar as you would a pull-up. It’s very important not to use your hips to kip up.  For both the ring rows and barbell rows, feel free to work up to having your feet on a box.

Conditioning

5 Rounds:
10 Deadlifts
20 Bar Facing Burpees
-15 min cap-

Notes:  The Rx for this workout is bodyweight deadlifts and bar facing burpees.  Prioritize quality movement over speed on the deadlifts.  There are 100 burpees in this workout, just like the EIE EMOM, so be sure to practice good form and efficiency.  Snap those hips and land flat footed every rep.  Feel free to scale the reps down as needed to make the time cap.

Cool Down

2 Rounds:
Hanging Lsit x Max Effort
Jefferson Curls x 10 reps

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