Tuesday 05.16.2023

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Shadow Chuck PRs his Deadlift, YESSSSSS!!!!

Warm-up Drills
I. Row 500m or Run 400m
II. Posterior Chain, Lax Ball Drills & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review

Impact/Focus: Weighted & Strict Pull-ups
Work through the following sets of Weighted or Strict Pull-ups Every :90 x 7 Rounds.

Every :90 x 7 Rounds.
5-5-3-3-1-1-1 x Weighted Pul-ups, Strict Pull-ups, Banded Strict Pull-ups
8-8-5-5-3-3-3 x Strict Ring Rows

*If able, increase weight per round of weighted gymnastic Pulling movements.

Post scores to comments.

“Frago: Murph”
Complete for time
Run 1 mile
Then… Vs. 10:00
5 Rounds of
10 x Thrusters (95/65lbs)
10 x Pull-ups
Run 400m

Notes: Scaling for the Run distance and movement volume/weights will be covered during the whiteboard brief. Get some, freaks.

Post scores to comments.

Samy Daghir

1 thought on “Tuesday 05.16.2023”

  1. Impact/Focus: Weighted & Strict Pull-ups
    Banded strict pull ups

    “Frago: Murph”
    3 rounds completed (banded pull up)

    Notes: yesyesyesyesss


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