Warm up
3 rounds
10 strict bent over rows
10 strict press
10 band pull aparts
10 front squats
15 minutes
Skill/strength
Pull ups- strict
Points of performance
Grip
-thumbs wrapped
-as much of hand over the bar
-push up width, think eventually do a muscle up, need the space to pull through
Pulling
-ribs down
-pull through the bar, not just to the bar
-pinch the blades together
8 sets of 3-5 reps finding a tough but doable last 3 sets adding load as needed
Pair with sets of 5-8 smooth strict press
These should be moderate in load not a max, no where near a max, don’t even think about it….
20 minutes
Workout
Fran….ish
Thrusters
Pull-ups