Events for December 2022

Sunday, 11/30
November 29, 2014
Tuesday, 12/2
December 1, 2014

IMG_5158

Warm-Up
3 Rounds
5 Hanging Scap Retractions
10 Supine Scorpion
5 Scap Push-ups
10 Spider Lunges
5 Quadruped Ext & Rotation each side

Strength – Strict Chin Ups (25 Minutes)

  1. Weighted: 5-4-3-2-1 (prep w/ 5 BW chin-ups, followed by 3 at light weight)
  2. Strict: 6 x Near max reps (don’t go to failure until last round)
  3. Scaled 1: 6 x 2 Negatives (go to 5 Ring Rows if unable to control decent throughout ROM)
  4. Scaled 2: 6 x 5 Ring Rows (as challenging as possible)

Finisher
3 times through (12 Minutes) of:

  • 2 Rounds Tabata Hollow Rocks (scale to Hollow Hold)
  • 2 Rounds Tabata Band Pull Aparts
  • 2 Rounds Tabata Superman Hold
  • 2 Rounds Tabata Band Reverse Curls

0 Comments

  1. Dray says:

    I’m a big fan of low rep, weighted chin-up days. Haven’t been there for one in a while! 20# at 5 reps was harder than 50# for 1.

    Have to love getting in an extra finisher with Steve, just for fun. Keep it simple, push-ups and squats, but still painful when the push-ups give out.

  2. Katie says:

    In case anyone was wondering, 1 –> 10 –> 1 equals 100. And 18 inchworms.

    I think I’ve made some gains in my shoulder strength, as I was able to make it through 11 really slow and solid negatives and just started to lose it a tiny bit on the final one….an improvement from previous negative attempts. Halfway to a real chin-up!