GRIZZLY– 5 sets
20 GHDs Or V-Ups
15 DB Hang Power Clean 35/50 M25/40
50ft DB Lunge Walk 35/50 M25/40
-rest 1:00 after each set-
For the lunge, the DBs must be held on the shoulders in a Front Rack position with a full grip on the handles.
KODIAK– 5 sets
15 GHDs Or V-Ups
15 Dumbbell Hang Power Clean 25/35 M20/30
50ft Dumbbell Lunge Walk 25/35 M20/30
-rest 1:00 after each set-
POLAR– 5 sets
20 Sit Ups
15 Dumbbell Hang Power Clean (light)
50ft Single Dumbbell Lunge Walk (light)
-rest 1:00 after each set-
During this gymnastics cycle, we will be focusing on improving your strict pull-up strength. Whether you have a goal to eventually get your first strict pull-up, or are already there and want to get stronger, this cycle will work for you!
If you did not test your strict pull-up last month, do this today:
– GRIZZLY: Find your max 1 rep weighted strict pull-up
– KODIAK: Find your max unbroken set of unweighted strict pull-ups
– POLAR: Find the lightest band that you can do one strict pull-up with
If you completed the above test last month, then do this today:
GRIZZLY:
1 set of Max Effort Dead hang (hold on to the pull-up bar with an overhand grip )
-followed by-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible) – Rest 1:00 between sets
(3 min time cap in the max effort hang. If that sounds easy, add weight.)
KODIAK:
1 set Max Effort Dead hang (hold on to the pull-up bar with an overhand
grip )
-followed by-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible) – Rest 1:00 between sets
POLAR:
1 set Max Effort Dead hang (hold on to the pull-up bar, toes touching the ground, with an overhand grip)
-followed by-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
If doing option 1, score is your test result. If doing option 2, score is time
in the max effort hang.
