EMOM 15: SDLHP, Dips, BJOs

Skill: Toes-to-bar

Skill Transfer Activity #1 Midline Warm-up: PVC Superman & Hollow hold

Athletes will spend 3 minutes alternating every 0:30 seconds from a Superman hold to a Hollow hold while holding a PVC pipe

Skill Transfer Activity #2 - Strong Grip on the Kip

Athletes will work for 4 minutes on establishing a solid grip when they jump up and grab the bar, working for 0:30 seconds and resting for 0:30 seconds.

Skill Transfer Activity #3 - Pull the bar towards your body & lean back!

Athletes will complete a 5 minute EMOM of 1-2 sets of 5-10 reps of one of the following:

Banded lat pull-downs
Strict Knees-to-elbows
Kipping Knees-to-elbows
Kipping Toes-to-bar
Strict Toes-to-bar


Every minute on the minute for 15 minutes, alternate minutes between:

MIN 1 - 9 Sumo deadlift high pulls (95/65)
MIN 2 - 8-12 Dips (ring, matador, flat box, etc.)
MIN 3 - 15 Box jump overs (24/20)