Strength
Pull ups
15 min dedicated to pull ups, muscle ups, etc.
Workout
7 RFT
10 Dbl KB deadlifts (2-70/53)
10 Push ups
10 DB Snatches/alt (50/35)
**Similar to the weekly gymnastics work, we’ve been dedicating some time every 2-weeks to pull ups – strict, kipping, butterfly, or even muscle ups. No matter where you are in your pull up journey, there is always work to be done.
Grip will get some additional attention with double KB deadlifts, a movement we haven’t seen in awhile, and single DB snatches. One thing to remember here is body position. KB deadlifts have a slightly lower set up than a conventional deadlift with a barbell, which can be tough for people with tight hamstrings. They get around this by keeping their butt higher in the air, which can lead to low back pain if you hinge from the waist vs using your legs (bending at the knees to stand) and then open up your hips. Think of your rowing position from Friday – legs then body to initiate the drive.
Midline stability is a must for all 3 movements.