November 28, 2018

By November 27, 2018Workout of the Day

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. 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.  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.

WOD

5 Rounds of 3 Minutes on 1 Minute off

6 Push-ups
4 Hang power cleans 135/95 lb
2 Front rack walking lunge steps 135/95 lb

Workout notes

Today’s workout is a triplet with five rounds of three minutes of work.  Treat each work period as a mini AMRAP starting with the push-ups every round. Pay special attention to the lunge weight.  Even though you are only dealing with two reps at a time the movement is very difficult.  Most of us will want to use the lunge to determine what weight to use on the barbell.  The rounds in this workout are meant to be short and fast so use a load light enough that you can move quickly through the movements with fast transitions. Bodyweight lunges are also a great scaling option if you really struggle with adding weight to this movement.

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