Tuesday 4.05.11

At the Nutrishoppe grand opening

SWOD: On the minute for 15:00 - Pull Ups

Warm Up: Burgener W/U

Metcon: Three sets for max reps of:
-60 seconds of Hang Power Clean (elbows must come all the way around and hips must open fully at the top) -60 seconds of Front Squat
-60 seconds of Push Press
-60 seconds of Rest
(95/ 65#– light enough to make continuous motion a reasonable goal.)

For the SWOD volume training, on the minute complete up to only 2 pull ups (or a substitute you are working on), then you will rest for the remainder of the time.  The goal is to  work sub-maximally (not reaching muscle failure) and maintain no more than 2 reps from the first set to the last set.

Try to work on a variation of the pull up beyond what you normally do during a workout.  If you have kipping pull ups, try strict.  If you have strict, try weighted, chest to bar, or maintaining a hollow throughout the movement.  If you use a large band, try using a smaller.  If you do jumping pull ups, use a higher bar.  If you have to go to 1 rep a minute , that's not a problem.  Better to maintain the more difficult variation of the pull up, then to lower the skill just to get the reps.

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