Wednesday Feb 28th
Sorry guys for the late post. My workout seems to have disappeared over night.
Warm – Up
Every 2 min for 12 min:
20 box step ups
rest of the 2min hold a glute bridge
athletes notes: ascend up in weight. Move up to something heavy in the hands but not at your 5 rep max
3 rounds for time:
7 L sit pull-ups
14 DB thrusters 35/20
21 DB box step overs 35/20
coaches notes: If athletes don’t have an strict pull-up they will do strict banded pull-ups as a sub. The key is for all athletes is that every rep has the arms completely locked out at the bottom and that they establish the L before the pull-up starts. A good modification if an athlete has strict pull-ups but finds the L really challenging is to allow them to pull the feet as the strict pull-up begins. Its quite a bit easier.
athletes notes: I would rather you do seven quality singles each round of the L pull up than 7 in a row where you don’t get your arms extended.