You can never have enough…

grace

...strength that is.

Strength is not only the fitness component that many other fitness components are derived from (eg. you need strength in order to produce power, speed, agility, in comes in handy for stamina too), but it's also the component that is usually most lacking in development amongst the general population.

Cool thing is that it's a long long journey before you come even close to maxing out your strength, so it's one heck of a fun PR ride, if you choose to get on the strength train.

Want more kipping pull-ups or toes to bar or muscle ups? Do strict pull-ups. Work the gymnastics holds and progressions.  Check your GHD situp form with a coach.
Want a sub 5 Fran? Don't just practice Fran. How about you get a body weight thruster first?  Work as hard as you can on front squat days. Get excited about weighted pull-ups when they are programmed.
Oh look, it's pullups today..... :)
FITNESS

A.

Deadhang Pullup (add weight if possible)

5 x 3

B.

Slamball

DB Hang Power Cleans

DB Pushpress

Rest

1min at each station

2 rounds

C.

100m Rack Walks x 2

100m Farmer Walk x 2

PERFORMANCE

A.

Strict Ring Muscle Up, or strict CTB pull up (add weight if possible)

5 x 3

B.

9 Pullup

15 Pushpress 45/30

21 KB Swings 24/16kg

AMRAP in 7mins

C.

100m Rack Walks x 2

100m Farmer Walk x 2

No Comments Yet.

Leave a reply

Protected by WP Anti Spam