Monday, 09 January 2012

If you can't do a dead-hang pull-up, test out the new pull-up assistance rig.  Have a coach help you.

Times:
6:00am - Coach:  Tracy
8:30am - Coach:  Tracy
6:00pm - Coach:  Tracy

Knowledge:
  • CrossFit:  technique, consistency, intensity
Prep:
  • 2x15
    • Squat
    • Superman
    • Sit-up
    • SDHP (KB)
    • Press (DB)
Skill review / enhancement / instruction:
  • Thruster
Test:
  • Dead hang pull-ups (one hang from the bar)
 Strength:
  • Thruster 5x3
Stamina:
Four rounds, reps as prescribed:
  • Burpee           10-10-10-10
  • KB swing        20-15-10- 5
  • KTE                  5-10-15-20
  • Seated twist  10-10-10-10
  • Inch worm        1- 1 - 1 - 1
Supplemental:
  • DU's of course, 50 reps
Mobility/Stretch:
  • Shoulders
Study as much as you sweat:
  • A Rather Long Analysis of the Deadlift by Rippetoe
Posted by Paul at Sun, 08 Jan 2012 21:06:52 GMT
Categories: uncategorized

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