Have you made it to the top of the rope yet?
FITNESS
A. Three sets of:
Pull-Ups x 3-5 reps @ 51A1
(These are controlled negatives. Use some kind of assist to begin the movement with your chin over the bar, hold for one second, then lower yourself to full lockout over the span of 5 seconds. Shake out in between reps as needed, and load these with as much weight at possible while maintaining a 5 second descent.)
Rest 60 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 60 seconds
Jump Rope Technique Practice x 45-60 seconds
Rest 60 seconds
B. Complete as many rounds and reps as possible in 10 minutes of:
Dumbbell Renegade Rows x 5 reps
Dumbbell Walking Lunge x 20 steps (use same dumbbells)
Run 200 Meters
AIM
A. In six attempts or less, find your 1-RM Weighted Pull-Up
Rest at least 2-3 minutes between attempts, and spend that time working on hip mobility, glute activation and foam rolling.
B. Complete as many rounds and reps as possible in 10 minutes of:
Pull-Up Complex (2 Strict + 4 Chest-to-Bar + 6 Kipping)
Run 200 Meters
SPORT
A. Three sets, not for time, of:
Box Jumps x 10-12 reps
(just work on establishing a good rhythm while still hitting competition standards)
Unbroken Pistols x 4-6 reps each leg
Unbroken Toes to Bar x 10-12 reps
B. Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Sets 3-5 – 1 rep @ 90-95%
Rest 2 minutes between sets
C. Every minute, on the minute, for 20 minutes:
Hang Clean + Clean
Minutes:
1-2 @ 50% of 1-RM Clean
3-4 @ 60%
5-8 @ 70%
9-12 @ 75%
13-16 @ 80%
17-20 @ 85-90%
D. Three sets of:
Weighted Hip Extensions x 6-8 reps @ 4022
Rest 60 seconds
Strict Toes to Bar x 6-8 reps @ 3010
Rest 60 seconds