WEAK SKILL

 

Warm up 

1. dowel shoulder work 
2. banded shoulder work 
3. peanut release of forearms and lats 

 

Skills progression for Pull ups for the beginner or a warm up for advanced to enhance their pull up position

5 rds First thing … ENGAGE LATS !!!!

1. hollow rock hold 30 sec / 10-20 sec scaled

2. super man hold 30 sec 10-20 sec scaled

Then on rig

In shoulder retraction 5rds

• 3 sec hold hollow rock position, lats engaged, shoulders will be closed
• 3 sec hold super man position, lats engaged , shoulders will be open
• 10 weighted pull over, keeping natural curve of spine

Part 2  5 rds of 5 

5 Shoulder retraction ….. close and open your shoulder …wrap all fingers around the bar and thumb in front

5 lat pull downs with PVC and a band from kneeling position

 

Wod outside ….. while the weather is in our favour 🙂

10 x sprints 15 sec work 45 sec rest

rest

5 x sprints 10 sec work 50 second rest

 

Can’t run, do it anyway … just kidding  ……… bike or row