Pull-Up Virtuosity: Part 1
By Laurie Galassi

Kipping skill work: Hollowbody hold on pull-up cage. Kipping swing/Banded kipping swing. Kipping swing with hand release. Kipping pull-up (emphasis on hip drive-pull + push away at top)

P1. Pressing strength: shoulder press 5-5-3-3-1-1. push press 5-5-3-3-1-1. push jerk 5-5-3-3-1-1. (incrementing to a solid heavy single- NO EXTRA REPS! begin first set of 5 around 50% of 1 rm and increment through the prescribed sets.)
P2. Alternating Tabata: 20 seconds on, 10 seconds off x 16: hand release pushup, Dips. ( total of 8 rounds of pushups and 8 rounds of dips) 8 min total.

Choose ONE of the following sports:
Swim (THU): 2 rounds of (5 x 200m on 3:30); hold splits within 3-5 seconds; rest 3:00 between rounds
Bike (THU): 5 x 5k; hold splits within 3-5 seconds; spin/rest 2:00
Run (THU): 4 x 800m; hold splits within 3-5 seconds; rest 2:00
C2 Row (THU): 2 rounds of (1000m + 1200m); hold consistent efforts across both sets; rest 1:00 between 1000m and 1200m; rest 3:00 between rounds