Peak 180 – Group Class

Last week of working on the pull-ups in this format. We will get back to programming them more frequently in workouts so hopefully you focused on either building strength and working towards a pull-up or improving technique with a more technical movement.

Part A.

Metcon (No Measure)

EMOM x 12 min:

min 1) 5 weighted strict pull-ups

min 2) 20-30 sec hollow hold (keep that back down, think hollow core)

min 3) 10 kip swings or 10 hollow rocks
If down to full capicity this should be a tough combination of pull-ups and working on gymnastic positioning.

Performance

Metcon (Time)

21-15-9 reps of:

Deadlifts (205/135)

*After each set of Deadlifts perform:

1 Rope Climb

400m run

Fitness (alternative to Performance)

Metcon (Time)

800m Run

21 DB Burpee Deadlifts

600m Run

15 DB Burpee Deadlifts

400m Run

9 DB Burpee Deadlifts