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40 Pull-up (Scaled to ability throughout, and broken into 3/5-rep sets)
Rest as needed between sets- difficulty of movement dictates duration of rest. Today, pull-up is partner assisted if needed- no bands, no jumping.
Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.
Scaled to ability = Each rep/ set/ movement poses a significant challenge for each athletes individual skill level; Put in what you expect to get out.
Then, for 6 minutes:
20 Mace swing (Pendulum, 360, 10-2, varial– 10kg. W, 12kg. M)
20 Kettlebell kayak* (As heavy as possible for 2 x 10-rep sets)
Safety and position and considered, both mace and kayak weight stays as heavy as possible throughout. Rest up to 3 x 5 breaths/ :15 sec.
And then, 3 rounds of:
Reach max RPM on Airdyne
:30 sec. rest @ 30-40% pace
Reach it again
:30 sec. rest @ 30-40% pace
Reach within 80% of max RPM
1 minute static rest
Measure and note highest output, and drop in output in subsequent rounds. Maximize rest, standardize breathing, and work hard- Earn each RPM, and reach 5 higher than you think you can.
*Our “kayak” is a full-range Russian Twist and involves trunk rotation and a touch of the implement to the ground on both sides of the body. Today, L + R side touch= 1 rep.