Warm-up/Pull-up Prescription

First Pull-up Group

Week Exercise Sets Reps
3 Pulling Prep 3 10
Reverse Row Sit-Back 4 6
Negatives 5 2

More Pull-up Group

Monday 5 4/3/4/3/4

Olympic Lifting

Squat Clean

  • 5 sets of 3 @ 80% 3RM you found last week


1 min AMRAP

  • 20 yd overhead walking lunges
  • max effort 20 yd shuttle sprint

20 second rest

x 6 cycles

1 minute to complete the 20 yd of lunges followed by as many down and backs of the same 20 yd as possible with remaining time followed by 20 seconds of rest for 6 times through


4 laps farmer’s walk/server carry (KB/MB)


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