030117 Workouts That Work | Functional Movements 1/6

Your workout for today is:

Beginning of last November we introduced our revised training methodology "why we do the things we do at ChalkBox" We introduced Movement & Skills Days, Fitness Days and Mental Toughness Days. We decided to that only on Fitness Days we will provide prescribed loads with the movements. Again this is only for you to measure where you are on your fitness journey. If you like you compete against yourself! All the other sessions are designed in such a way you work at your ability and along the way you can increase load and progress movement.

MOVEMENT & SKILL: Presses & Lunges

A) EMOMx24

1) Strict Press x 8-10reps @ 50%-60% of your 1 RM

2) Sand Bag Lunges x 8/8 

3) Land mine row x 5/5 tempo 5-3-0-0

4) Rest

B) Pull Up Program 10 to 15minutes
For beginners
Choose 1 out of the 3 options below to work on
A) Toenail pull ups or chin ups from the Barbell
5-5-5 (rest as needed between sets)
B) Negatives from pull up bar
Jump up with chin over the bar, then go down to straight arm position in 5 seconds
Repeat part B 3 times rest as needed in between.
C) Barbell Bicep Curls
6-6-6 (rest as needed between sets)

For members who can do 1 pull up or more pick A) or B)
A) Barbell Bicep Curls
6-6-6
B) Strict Pull up program
1-1-1
If this goes well then next time 2-1-1, if this goes well then 2-2-1, 2-2-2, 3-2-2 and so on. Only move on if you managed full strict pull ups without kipping

For advanced members
A) Strict Chest to Bar program
1-1-1
If this goes well then next time 2-1-1, if this goes well then 2-2-1, 2-2-2, 3-2-2 and so on. Only move on if you managed full strict chest to bar without kipping