"The Rack Pull"

Daily Programming

Warm Up (2 Rounds):

30 sec each move:

  • Knee Pull
  • Hip Pull
  • Quad Pull
  • High Knees
  • Butt Kicks
  • High Kicks

Then...

3 x 10:

  • Med Ball Good Morning
  • Bird Dog (10/10)
    * Hug Med Ball to chest *

Performance

Strength (Complete):

  • Deadlift (3,3,3,3,3)
    * Technically a rack pull *
    * Pull the weight off of an elevated surface *
    * You will be able to pull more weight this way *

Then...

  • Weighted Pull Up (3,3,3,3,3)
    * If you can't go weighted, do strict with a 3 sec eccentric phase *

Met-Con (EMOM For 18 Min):

  • Min 1:  35 Double Unders
  • Min 2:  15 American KB Swings (53/35)
  • Min 3:  10 Burpees
    * Scale reps to something you can do in 40-45 sec *

Fitness

Strength (Complete):

  • KB Deadlift (5 x 10)
    * Go AHAP *

Superset with....

  • Banded Pull Ups OR Heavy Lat Pull Downs (5 x 10)
    * Rest after you get 1 set of both moves done *

Met-Con (EMOM For 18 Min):

  • Min 1:  70 Single Unders
  • Min 2:  15 Russian KB Swings (53/35)
  • Min 3:  10 Burpees
    * Scale reps to something you can do in 40-45 sec *

Mobility (NFT):

  • Seated Front Fold
  • Frog Pose
  • Triangle
  • Forward Fold
  • Pigeon Pose
  • Banded Shoulder Distractions
  • Foam Roll

Express

Warm Up (2 Rounds):

30 sec each move:

  • Knee Pull
  • Hip Pull
  • Quad Pull
  • High Knees
  • Butt Kicks
  • High Kicks

Then...

3 x 10:

  • Med Ball Good Morning
  • Bird Dog (10/10)
    * Hug Med Ball to chest *

Met-Con (EMOM For 18 Min):

  • Min 1:  70 Single Unders
  • Min 2:  15 Russian KB Swings (53/35)
  • Min 3:  10 Burpees
    * Scale reps to something you can do in 40-45 sec *

Mobility (NFT):

  • Seated Front Fold
  • Frog Pose
  • Triangle
  • Forward Fold
  • Pigeon Pose
  • Banded Shoulder Distractions
  • Foam Roll