INTAKE WORKOUT FOR C-2-B PULL-UPS: 

For time:
Walking Lunge, 100 ft
21 C-2-B Pull-ups
21 Sit-up (abmat)s
Walking Lunge, 100 ft
18 C-2-B Pull-ups
18 Sit-up (abmat)s
Walking Lunge, 100 ft
15 C-2-B Pull-ups
15 Sit-up (abmat)s
Walking Lunge, 100 ft
12 C-2-B Pull-ups
12 Sit-up (abmat)s
Walking Lunge, 100 ft
9 C-2-B Pull-ups
9 Sit-up (abmat)s
Walking Lunge, 100 ft
6 C-2-B Pull-ups
6 Sit-up (abmat)s

New Skills! and Some Old Favorites.

Check it out!

Last week we retested the skills from the past few months (rope climbs, GHD hip extensions, and ring dips).  We talked about retesting those skills in this post.

This week, we move on to our next phase of skills where we introduce some new players and bring back some old favorites.  This skill sequence includes: 

wallballs
handstand push-ups
chest-to-bar pull-ups
pistols

We’ll highlight each skill this week and talk about how improving on it will help your workouts.

We incorporate the practice of each skill once per week within the framework of the hourlong class.  The practice is low volume overall, aimed at improving technique and ability in the skill, and limited to seven minutes or less of class time  As always, we will have scaled options so athletes can progress from whatever skill level they are currently starting from.  The days we work each skill will vary but we work all four skills every week.

Did you retest either of the skills workouts last week?  Did you improve?  Post to comments.