Friday – 8/7

Skill

Pull-Up

15 minutes work

During the coming weeks if there is a time period designated to work like this one, use it as an opportunity to work on some aspect of the movement you wish to improve.  If you are great at banded pull-ups but haven’t quite gotten the strict, maybe do some negative work.  If you have kipping PUs fine but don’t quite have chest-to-bars (C2B) start working those.  Spending some solid time kicking the crap out of mediocre movements while building confidence will pay off in the long run.

METCON

“Death by…”

0:00-9:59

Med Ball Cleans, Increments of 3 (3, 6, 9, 12…)

10:00-19:59

HSPUs, Normal Increments (1, 2, 3, 4…)

Extra Credit

Go do something awesome for somebody.  Help move furniture.  Give someone a hug.  High five a stranger.  I don’t care what it is, just go make someone feel like a winner.