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May 12, 2016

 

Skill

Strict Pull-Up with Pause at top of pull-up
8×3

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. If you are still working on pull-ups practice jumping to the bar and holding the top position as long as possible before performing a controlled lower down.

WOD

Tabata Deadlifts 155/105 lb
1 Minute Rest
Tabata Hang Power Cleans 155/105 lb
1 Minute Rest
Tabata Push Jerks 155/105 lb

Workout notes: For this workout we will use the Tabata timer but your workout will be scored as you would an AMRAP. Count up your total number of repetitions across all three stations to get one final score.  The Tabata clock is 20 seconds on and 10 seconds off for a total of 8 rounds. We will do that three times with a minute rest between for a total of 14 minutes.  We’re working in short bursts but the total time is long so pace yourself and even though we are counting total reps it is probably a good idea to begin working with set sizes you think you can sustain through each interval.

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