Pull up progression coaching

A1. Hdspu 5 x 5

A2. Knee to elbow 15 unbroken x 5

B.
4rds
250m row
30 situps anchored
15 pushup with release
Tahylor Law
Southern Alberta
Stryker Medical Division
403-560-7152
Tahylor.Law@stryker.com

Snatch tNgo tech work
135

3rds
1 min each
Ghd raise
Shoulder press @75#
Sdlhp @ 75#
Burpee box jump @24"
Rest

Tahylor Law
Southern Alberta
Stryker Medical Division
403-560-7152
Tahylor.Law@stryker.com

Front squat
3 x 200

Amrap 7 mins:
12 OH lunge @ 45#
12 kb swing @ 1.5pd
5 + 12

3 rds:

Airdyne 20 second
Airdyne 2:30
30 back ext
+
Row 20 second
Row 3:30
10 t2b

Tahylor Law
Southern Alberta
Stryker Medical Division
403-560-7152
Tahylor.Law@stryker.com

Deadlift
315

Ring dips
Ghd situps

TGU for time x 36 @ 1.5pd

Tahylor Law
Southern Alberta
Stryker Medical Division
403-560-7152
Tahylor.Law@stryker.com

4rds
4 push press @ 135
20 pullups

4rds
7 x 135# clean
20 box jumps
50 double unders

Tahylor Law
Southern Alberta
Stryker Medical Division
403-560-7152
Tahylor.Law@stryker.com

3rds
50 air squats
25 knee to elbow
10 x 185# clean and jerk

19:29

Staceys:

Push press 3-5x4
A1. 135, 155, 155, 155
10s rest
A2. Unbroken pullups
16x4
3min rest

B1. Amrap pushups @ depths
(Parralletes and box)
11,12,10
10s rest
B2. Knee 2 elbow
15x3

3 rds:
5 manmakers @ 35#
25 boxjumps @ 24"
15 x .75 pd KB clean

2min, 2:04, 1:56
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Sifton's:

Airdyne sprints for cal/hr

1809
1811
1796
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2000m row warmup

Bench 5x5- 165/185/195/200x3x2

L pullups- 5x6

10pushups
20situps
30double unders
5rds
7:33

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