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March 28, 2017

Skill

EMOM for 10 Minutes
Straight Set or :30 seconds of Chest to Bar Pull-Ups

For the skill work today we are working on maintaining a set of chest to bar pull-ups for 10 rounds.  If you aren’t quite yet able to perform sets of this skill feel free to jump up for two small sets to get some extra reps in but make sure not to work for anymore that 30 seconds per round. Keep in mind that you will be completing 10 rounds of this skill so even 3-5 reps will add up to quite a few pull-ups.  Watch your hands and switch to strict pull-ups or ring rows if needed.  If you are still working on building the strength to be able to do a chest-to-bar pull up you can choose to work on regular chin over bar pull-ups, kipping swings, ring rows, jumping pull-ups with a slow lower down or a combination of any of these skills!

WOD

Tabata Deadlift 185/125lb
Rest 1 Minute
Tabata Power Clean 185/125lb
Rest 1 Minute
Tabata Deadlift 185/125lb

Workout Notes: Today’s workout will use the Tabata timer and we will be working for total reps. The tabata interval is 8 rounds of 20 seconds work and 10 seconds of rest. Complete as many reps as possible during each work period and come up with a total number of repetitions at the end.  Work for as much of the 20 seconds as possible knowing that you will have a full minute to recover after each tabata set.  You will be using the same barbell with the same weight for both movements.  The Deadlift will end up being light in comparison to the power clean.  The prescribed weight is heavier than usual today for the power clean specifically so challenge yourself with this movement and bump the weight up a bit.

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