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Warm-up/Pull-up prescription

Today is the day to try your pull-up – get a benchmark for where you are.  Warm-up and then try it out. Try not to rush through attempts and don’t get in your head if you don’t get it on the first week, this is a program after-all.

  • Pull-up – 3 attempts with about 2 minutes between attempts

First Pull-up Group

Week Exercise Sets Reps
1
Pulling Prep 3 6
Reverse Row Sit-Back 3 6
Negatives 5 1

More Pull-up Group

Friday 5 2/2/2/2/max

Conditioning

In teams of two complete the following:

  • 4 lap partner med ball relay (2 laps per partner)
  • 30 squat clean
  • 60 hollow rocks
  • 25 thrusters
  • 50 bar facing burpees
  • 4 lap partner med ball relay (2 laps per partner)
  • 20 squat clean
  • 40 hollow rocks
  • 15 thrusters
  • 30 bar facing burpees

Cash out – 100 med ball slams

Reps are accumulated between partners. Hollow rocks may be performed together, all other exercises 1 partner works while the other rests.

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