Thursday 02.04.2021

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Warm-up Drills
I. Row 500m
II. Foam Rolling Regimen
III. Scorpion Sandwhich
IV. Mobility

Notes: Overhead Mobility Emphasis with Foam Rolling and Mobility Drills.

Impact/Focus: Pull-ups & Inchworm Push-ups EMOTM
Warm-up for Strict Pull-ups and get comfortable with the Inchworms + Push-ups complex; perform individual mobility efforts to ensure the required range of motion for each is consistently executed per respective tasks.

Every minute on the minute for 12:00 total work through the following;

Odd Minutes: 5 to 8 reps x Strict Pull-ups
Even Minutes: 1 to 5 x Inchworms to Push-ups


  • Most intervals should have an aim of being completed in :30 to :45 seconds with time remaining for transitioning movements and a brief respite for recovery.
  • Pull-ups today will scale to banded Pull-ups without a Kip or Strict Ring Row.
  • To perform Inchworm Push-ups:
  • 1. Begin with hands and feet next to one another.
  • 2. On the way out into the plank portion of the Inchworm movement complete 1 x Push-up.
  • 3. After the Push-up continue walking the hands out as far as possible before baby steppin’ those little hooves back up to the feet.
  • 4. Repeat the process with a pause for 2, 3, 4, & 5 reps of Push-ups following each subsequent Inchworm.
  • 5. Begin again at 1 after making it through the first mini ladder during the odd minutes of the EMOTM.
  • Testing progress in the Pull-ups? A great way to establish whether or not you’re ready for the move to banded Pull-ups from Ring Rows is to navigate multiple rounds at 8 reps and be able to sustain that workload throughout. Yahtzee.

Post scores to comments.

5 Rounds for time of
7 x Shoulder-to-Overhead (135/95lbs)
15 x GHD Sit-ups
40 x Double-unders


  • Scale Shoulder-to-Overhead as necessary to a weight that may be re-racked from the finish position for multiple reps each round.
  • Practice and emphasis today will be on position during this re-rack today for maintaining movement efficiency.
  • While we will let Push Press and Press into the mix today what we ideally are looking for is the most dynamic (ie. Push Jerk, efficiency of movement) method the athlete can utilize throughout.
  • Scaling to Single-unders will be 80 reps, scaled volume of Double-unders will be 25 per round.

Post scores to comments.

Samy Daghir

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