The last 2 days of workouts may have exposed some weaknesses. If you found the push press easy, but strict pressing EXTREMELY hard and had a hard time wrapping your mind around the pull-up transitions …that is exactly what we wanted you to find out.
Many people found that the strict movements “cost” a lot as they got into more of the ballistic movements. The strict movements do an amazing job of showing us our weaknesses, whether it be a pressing or pulling movement. Often times, even on the strict movements, it is about being strong in the hollow/arch. You may find pressing from your elbows only gets you so far. By keeping your body tight and finding your arch position, you create room to press, similarly in the pull-up, you create room to pull.
We drill these movements in the warmups EVERY SINGLE DAY. Hopefully you see how the application can lead to better work capacity. And if it doesn’t, that is fine we will just do more strict stuff.
Workout of the Day
30 seconds of work/30 seconds of rest
Minute 1 : Calorie Row
Minute 2: Double Unders
Minute 3: Ring Muscle-ups, or jumping ring muscle-ups or transitions