WEEK 1 // DAY 4

Friday, January 12, 2018

  • Review banded shoulder distractions

  • Bullet Proof Shoulder as part of warm up 

  • Hang & Shrugs to show scap strength  

  • Pull Ups and mods 

Skill Work: 

  • Strict Pull Ups 

  • Banded Pull Ups 

  • Jumping Pull Ups into Negatives 

  • Ring Rows 

  • Demo kipping (but don't teach today)

Workout: 

7 Rounds for time:

5/3 Pull Ups- modify to skill level

10 Box Jumps/Step Downs @ 20/16”

125/100 Meter Row 

- pull the rowers close to rig to eliminate slow transitions 

 

 

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