Skill / Work Capacity:

Chest To Bar / Pull Up Progression Wk2:

Based on last weeks choice, stick with your option you did (listed below). Remember this is all based on your current ability so stick with the plan. You can check your choice from last week here If you are doing this for the first time then start your progression based on current ability & rest 60 secs between sets (90 secs for band assisted).

• 1 -You have a few C2B's (1-5 reps) = 6 sets of 4-5 reps, resting 50 secs between sets.
• 2 -You have some C2B's (5-10 reps) = 6 sets of 6 reps, resting 50 secs between sets.
• 3 -You have a lot of C2B'a (11+ reps) = 6 sets of 7-8 reps, resting 50 secs between sets.
• 4 - You don't have any C2B's (0 reps) = 6 sets of 6 PULL UPS, resting 50 secs between sets.
• 5 -You haven't got pull ups yet (band assisted) = 3 sets of 12 reps in as few sets as possible, resting 90 secs between. (Although kipping is allowed it MUST be a tight pure gymnastics kip. If you cannot do this then you will be brought back to strict pull ups until you can).
• 6 -Fairly new the Pull Up Bar or cannot/not allowed to kip? = 3-4 sets of 4-5 reps STRICT Pull Ups (find the appropriate scaling to move forward with).

ALL unassisted options (1-4) are meant as UNBROKEN sets throughout. Do not move to the next phase when it gets posted until you have completed what is asked in this one. The band assisted Pull Up sets can be broken up but the intent is to get all 12 reps in as few sets as possible (ideally we want to get to unbroken). Once you can achieve all 3 sets of 12 Unbroken its time to move up a band. The strict Pull Ups fall into the same scenario. This is a long progression. Stick with the numbers and the rest periods written up. Over time we can assess your progress and ,make changes as & when it is needed (This is to be determined by the coaches). If you missed the start of this progression last week choose one of the options but your rest period is 60 secs.  

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WoD:

For Run Time & Number of Reps:

. 7 Minutes on the clock Men / 8 Minutes on the clock Women: 800m Run / 600m Run TT MAX Reps Power Clean (60kg / 40kg) in time remaining .             . Scale as needed. Post what number option you went for on the progressions & then post Run Time & number of power cleans To Comments.

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