15m - Dynamics

New Strength Progression! Here is how it is going to work, folks...first off:

The format - 25m to complete:

7 sets each day:

Set 1 - 5 reps at 75%, 5 strict pull ups

Set 2 - 3 reps at 80%, 5 strict dips

Set 3 - 1 rep at 90%, 5 strict pull ups

Set 4 - 1 rep at 90%, 5 strict dips

Set 5 - 1 rep at 90%, 5 strict pull ups

Set 6 - 3 reps at 80%, 5 strict dips

Set 7 - 5 reps at 75%, 5 strict pull ups

*It should only take 2-3 sets to reach 75% of your 1RM for your first working set, so each day athletes will have 20-25 minutes to complete the strength work. The gymnastics are performed as a superset, immediately after each set of front squats.

The Progression:

The Front Squat percentages (aka weights) will increase each week, and they will be prescribed by me. I will release them each week, and athletes will follow them to a tee. Use fractionals if you like, otherwise, round down.

The Gymnastics volume will stay the same, but athletes will make the movement more challenging by either adding weight or changing their scale (see below). If 5 strict pull-ups is very manageable, I would highly encourage athletes to do strict CTB, adding weight when possible.

The Scaling:

Strict Pull-Ups - we will use foot assisted, CTB pull-ups on your squat bar rack, with a 2s negative. Same number of reps. If athletes have 1-2 strict pull-ups, they may perform those first few reps on their squat bar with their feet off the ground, and drop the foot for assistance when necessary. Athletes will increase the difficulty of this exercise each week by feel, using less foot assistance.

Strict Ring Dips - we will set up multiple 30” boxes for athletes to use for box dips. Feet will go behind the athlete and provide assistance if necessary - same deal as the pull ups, if they can perform a few reps with their feet off the ground (or all 5) go for it! Ensure full range of motion here. Very crucial.

MetCon - 5m AMRAP:

100 Double Unders buy in

40 Air Squats

Max Burpees remaining time