Huge congrats to Lyndzey for a FIRST place finish at the Dawg Days Open this weekend!!! She went 6 for 6 hitting 5 meet PRs and 3 lifetime PRs concluding with a 71 kg snatch and 83 kg clean & jerk. She is well on her way to the American Open and, one day, Nationals. 

Warmup

Run to Sessions 2x

10 Minutes
10 yd Downdog Walk
10 yd Frog Hop

Skill

15 Minutes Pull-up Practice

L4 – 3-5 unbroken sets of 2/3/5 – 2 strict chest to bar/ 3 strict/ 5 kipping

L3 – kipping technique practice – swing/drive/kip/return

L2 – strict pull-up practice – sub-maximal sets/chin-ups/negatives/partial reps/scap-retractions

L0/1 – same as L2, and ring rows

Conditioning

“Rista Blodörn”

Run 400 Yd
25 Push-ups
50 Double Unders
25 Toes To Bar
50 Overhead Lunges (in place, NOT walking)
25 Toes to Bar
50 Double Unders
25 Push-ups
Run 400 Yd

L3/4 – 45/35

L2 – 25/15

L1 – goblet lunges (14/12), 125 single unders per set, v-ups