WOD
Weighted Pull-up max effort. 5 x 1.
Turkish Get-ups - 10 x 1 (1 each arm, progress in weight each set)
Box jump max effort 5 x 1.
Today we will reestablish our weighted pull-up max. Warm-up by practicing your kipping pull-ups and focus on good, honest chest to bar pull-ups.
Last time we got our 3-rep max for pull-ups to introduce the weighted pull-ups. Today focus on finding out what that 1 rep max effort is. If you are still developing your pull-ups, then focus on practicing the kipping technique with assistance of rocking your weight back and forth on a box, then jumping up to get your chin over the bar.
Weighted Pull-up
Learning the kip
Find out what your max box jump height is.
Get heavy with your Turkish Get-ups. Use either Kettlebells or Dumbbells.
ROUTINE IS THE ENEMY.