12/16/2014 – Pull Up Practice

Tuesday – 3 news items:
1) 2nd annual CFoT CHRISTMAS PARTY has been moved to SATURDAY DECEMBER
20th from 12:00 to 2:00 pm at the home of TY & WENDY CROSS. There will be food, fun and games!
You can bring the whole family! Don’t miss it!!
2) Sign up quickly for the next 8-week physique! Limited spots available for the session beginning in January!
Get going on those New Year’s resolutions now!
3) Zen Planner is coming!! Have you been looking for an ideal way to track your workouts and diet,
take care of your billing stuff online and get all the great updates from the website? Boom – Zen Planner!
It’s a free service we’re signed up for, we just need to show you how to log in and use it. While you’re at it,
schedule some time with one of our trainers to discuss your goals for the next year!

Main Class
A: Pull Up Practice

https://www.youtube.com/watch?v=-cTAJnIGm6c
butterfly.jpg

Beginner – Develop your strict pull up strength with banded pull ups
1) 3-5 sets x 6-8 strict banded pull ups, as difficult as possible
2) 4 sets of 8-12 ring rows, as difficult as possible
Intermediate – practice kipping pull ups
1) Practice skill in sets of 1-5
2) 3 sets of AMRAP strict pull ups, full rest
Advance – practice butterfly pull ups
1) Practice skill in sets of 3-10
2) 3 sets of AMRAP strict pull ups, full rest

B: Gymnastics Builder
EMOM x 16
Min 1: Bentover Row – 5 reps, AHAP
Min 2: HSPU
Beginner – 8-15 Dumbbell Push Press
Intermediate – 3-6 assisted or piked HSPU
Advanced – 5-12 HSPU (kipping is okay)
Min 3: Hollow Rocks – 10-15 reps
Min 4: Kettlebell Swings – 10-15

C: WOD
5 Rounds for Time
8 Burpees
10 Pull Ups/Ring Rows
12 AbMat Sit Ups
20 Double Unders

Amanda’s Beginners:
Hang Dumbbell Snatch – 5 x 5 per arm
Hang Snatch Pull + Hang Power Snatch – 2+2 x 4 sets, building
Overhead Squat – 5-3-3-2-2, building heavy
Snatch Pull – 3 x 3 heavy

WOD:
14 min AMRAP
6-10 Push Press
6-10 Bentover Row
8 Burpees
6-10 Push Ups
6-10 Hang High Pull
16 AbMat Sit Ups

Post-WOD:
3 x max effort plank