SKILL

10×3
Strict Pull-Up with pause at top of pull-up

Spend some time today focusing on strict pull-up strength.  Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. Don’t worry about pausing for an extended amount of time but just make sure you get your chin over the bar without straining your neck and dropping off of the bar without control.   If you are using a band choose one that makes the three reps challenging and try to implement the pause at the top.  If you are doing ring rows, pause momentarily with the rings in contact with your chest for each rep and consider upping the rep count to 5 or 7.  If you can do strict pull-ups but three reps is too much of a challenge, choose a number that you can repeat for ten sets or around 20-30 total reps. If you are an expert at pull-ups add some weight or give the peg-board a try.

WOD

AMRAP in 15 Minutes

2 Strict press 95/65 lb
4 Walking lunge steps 95/65 lb
20 Double Unders

Workout notes

Today’s workout is a long duration AMRAP with two barbell movements and a small set of double unders.  The workout starts with a very small set of strict press.  The strict press will most likely determine the load you have on your barbell.  Ideally you’ll be able to hit two strict press in a row for the entire workout, even under fatigue. After your strict press you’ll have four lunge steps, two on each leg, while holding the barbell in the front rack.  Again we’re looking for a weight where four is an easy set, the difficulty will come in trying to transition quickly while spending minimal time resting between movements.  Finish off each round with a small set of double unders.  If you are still working on double unders this would be a great workout to try them.  Give yourself thirty seconds of attempts and move on to the barbell in each round.  Alternatively you can scale to single unders and use the drag ropes for an extra challenge.