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Warm-Up
3 Rounds of
5 Hanging Scap Retractions
10 Scorpion
5 Dive Bomber Push-Ups
10 Supine Scorpion

Mobility
1min/side OH band Distraction
1min/side Standing Pec Stretch

Prep
1 x 3 hollow hold & arch hold on pull-up bar (return to neutral each time) + 5 Hollow rocks + 5 superman
1 x 5 hollow to arch (fluid) on pull-up bar

Met-Con
EMOM 21min (7 Rounds each) of

  1. 1/2 of Max Pull-Ups (kipping allowed)*
  2. 7 DB/KB Push Press (men 1/2 to 2/3 BW, W 1/3 to 1/2 BW)
  3. 14 Windshield Wipers (7/side)

*Scale Pull-Ups to 7 Ring Rows per round (no band assisted option); no. of pull-ups should be maintainable for all 7 rounds

0 Comments

  1. Dray says:

    The modified version of this with strict pull-ups was a good way to mix it up. Was looking forward to this when posted but after a couple rounds of strict I could tell it’s been too long since I’ve done that. Need to find a place for my pull-up bar around the apartment again because by round 5 my 6 reps were slipping badly…

    I went easy on the DB weights without realizing it. 40# for 7 reps wasn’t a problem at all which surprised me – think I’ve been tired the last few times we’ve done lower reps on that because 40# hasn’t really been an option and tonight I could have gone 45 at least.

  2. Katie says:

    Like Dray, I took it light on the push presses at 20# (purposefully, because I wasn’t feeling 100%)….for the next moderate load workout like this I’ll definitely use 25#. Did ring rows and tried to keep my feet the same place throughout, which made them very challenging by the end.

    Coach Chris made a great point in response to Megan’s question about why no banded pull-ups on this workout — banded pull-ups give you the most assistance at the bottom of the hang, which is when we should really be thinking about retracting our shoulder blades to initiate the movement. They wanted us to really focus on that initial retraction during this workout, which you can get from strict pull-ups and ring rows, but not so much from banded. Chris suggested when we do banded pull-ups in the future to really focus on retracting at the bottom to initiate the pull-up. (Feel free to chime in if I summarized that wrong!)