November 25, 2019

By November 24, 2019Workout of the Day

 

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SKILL

10×3
Strict Pull-Up with pause at top of pull-up

Spend some time today focusing on strict pull-up strength.  Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. Don’t worry about pausing for an extended amount of time but just make sure you get your chin over the bar without straining your neck and dropping off of the bar without control.   If you are using a band choose one that makes the three reps challenging and try to implement the pause at the top.  If you are doing ring rows, pause momentarily with the rings in contact with your chest for each rep and consider upping the rep count to 5 or 7.  If you can do strict pull-ups but three reps is too much of a challenge, choose a number that you can repeat for ten sets or around 20-30 total reps. If you are an expert at pull-ups add some weight or give the peg-board a try.

WOD

AMRAP in 20 Minutes

30 Double Unders
20 Sit-ups
10 Power snatch 95/65 lb

Workout notes

Today’s AMRAP is another long one. We’ll start with two bodyweight movements before moving on to the barbell.  Double unders can be scaled by dropping the rep count down to something that feels manageable and repeatable under fatigue. Each set should take about 30 seconds or less when fresh.  If double unders are not an option you can opt for 30 singles with a few double under attempts sprinkled in. A small number of double unders will prove more challenging than any number of singles so try for doubles if at all possible. The power snatch weight should be a weight that allows you to perform touch and go reps to get through the ten reps in 2-3 sets.  If you end up doing singles you have gone a bit too heavy.

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