3/14 Mobility Monday

Today we introduce many of you to a new movement, the burpee pull-up. This variety of pull-up requires a coordinated jump and pull. Use the momentum of your jump to help propel your chin over the bar. Change your regular pull-up grip for this pull-up, try some with an alternate grip and some with a chin-up grip. Remember, we seek to constantly vary how we grip the bar, routine is the enemy. 
Today's Mobility Monday video experiments with a wider front rack position. We are noticing many of you have too narrow of hand position and have a difficult time driving up with your elbows out of the bottom of your front squat. Your coach will experiment with your grip width, try it and see if it makes driving out of the bottom of your squat a bit easier. 
Today's workout is intended to be heavy. Before you get to the workout, you will work on your gymnastics pulling progressions. Congratulations to Meg and Coach James who got their first bar muscle-ups on Friday! Who's next?
Gymnastics pulling progression: 5 rounds not for time. Pick a pull-up, muscle-up, rope climb or T2B progression that challenges you. You can pick an item from different levels. 

​Level 1
10 sec flexed harm hang
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5 horizontal ring rows
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3 rope foot wraps to standing 

​Level 2
​3 negative pullups
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3 muscle up transitions
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1-12 foot rope climb

​Level 3
​3-5 strict pullups
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​2 muscle up attempts 
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​1-15ft rope climb

​Level 4
​3 weighted pullups

​1-3 muscle ups

​10 linked toes to bar

​Level 5
​3-5 unbroken L pullups
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​3-5 linked muscle ups 

15-20 linked toes to bar
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Today's Workout
Gymnastics pulling progressions
then, 
3 rounds for time of:
12 Front Squats 135/95 lbs
12 Burpee Pull-ups
This is a Beyond the Whiteboard Heavy Fitness Level workout. 

Coach Noah's 8 week obstacle course race training program starts Wednesday. If you're running the Spartan Beast in May, you'll want to take this course. 
Sign up here.