Butterfly Pullup

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Tuesday, March 4, 2014


Theraband External Rotations
Bird Dogs
PVC Dislocates

Warm Up:

20 Jumping Jacks
10 Good Mornings
10 BTN Snatch Grip Push Press
10 OHS
2x’s: 1st rd Power, 2nd rd Squat
5 Snatch Balance
5 Hi Hang Snatch
5 Hang Snatch


4x 3 Sotts Press – Rest 90 seconds
4x 5 Hang Snatch from Position 2 – Rest 90 seconds

Note:  This is a technical day, so keep the weight light and focus on form!  Alternate between A and B sets adhering to the rest time. Perform Sotts press at the maximum depth you can comfortably hold an overhead squat.  For some of you this might only be a few inches!  You should be able to use the same bar for the hang snatches, just change the weight as needed so you can perform these reps perfectly.  Ideally these snatches will be performed to the same squat depth as the Sotts Press.  Emphasize chest up and hamstring loading for each rep.

Classic Conditioning:

6 Rounds for time:
20 Double Unders
5 Burpees
5 Thrusters (115/75)
-12 min cap-

Notes: Weight on the thrusters should be challenging, but doable for all 5 reps unbroken.  Scale for Du’s will be 60sec of attempts or 60 singles.

Advanced Conditioning:

7 minute amrap:
5 Triple Unders
3 Thrusters (185/125)

Notes:  This is hard, good luck:)

Cool Down:

Reverse Snow Angels x 15
German Hang x 1min


With the Open in full swing and pull ups not in 14.1, we all know that means….they are coming! We have been working super hard on gaining the strength for this gymnastics move so now it is time to study technique. Reviewing videos from many sites to give you a variety of cues is the best way to find your path to figuring out the butterfly. Even for those athletes that have the butterfly already, a little video review is a good refresher. Study up and practice practice practice!

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