MONDAY 3/27/2017

ALL

• 20 Cat-Camels
• 4x15s Long Bridge
• 30 Kips

Scaled

• EMOM x 5
  • 9 Pull-ups

Rx

• EMOM x 5
  • 20 Pull-ups

Rx+

• 5 RFT
  • 21 unbroken Pull-ups

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Cat-Camels - I always recommend starting any day of training that will involve kipping or swinging with Cat-Camels. They are a great way to isolate the core and rib cage and move through good hollow and arch positions. Remember... with correct kipping/swinging/butterfly skills, the arch-hollow happens in the ribs, and NOT in your hips.

Long Bridge - Begin in pushup position, and round the shoulder blades into a tight hollow shape. Squeeze and flatten your butt. Slowly move hands forward as far and as low as possible then hold. The goal is to stretch your body as long as possible while maintaining a tight hollow shape.

Conditioning - The focus is to maintain sets. Ideally, each round will be done unbroken with time rest. If 9 or 20 is too big of a set to maintain, split them up into manageable chunks. For example, the 9 pull-ups can be split to 5/4. HOWEVER, if you choose to break up the sets, the majority of your rest must be after the set is completed. Do your first 5 pull-ups, short rest of less than 5 seconds, do the remaining 4 pull-ups. then rest for the remaining minute.

Rx+ - The goal is sub 5 minutes. it should be paced faster than 1 round per minute. However, they should all be butterfly pull-ups, and the integrity of the sets is more important than speed.