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Warm-up/Pull-up Prescription

Today is the second day to try your pull-up – see what kind of progress you have made.  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 few weeks, this is a program after-all. On the other hand, if you got your first pull-up, GO FOR TWO!

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

First Pull-up Group

Week Exercise Sets Reps
2 Pulling Prep 3 8
Reverse Row Sit-Back 3 8
Negatives 6 1

More Pull-up Group

Friday 5 3/3/3/2/max

Strength

Deadlift – don’t forget some deadlift specific warm-ups (spidermans, empty bar rdls, walk outs)

  • 12 minutes to work to 3RM

Conditioning

In 2 partner teams complete the following:

12 min EMOM:

  • Partner 1
    • 5 KB SDHP
    • 10 push-ups
    • 15 squats
  • Partner 2
    • 75 jump rope singles
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