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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

Friday 5 6/5/4/3/max

Olympic Lifting

Deadlift

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

Conditioning

In teams of 2 complete as many reps as possible in 15 minutes:

  • 1 bear complex
  • 2 burpees
  • 2 bear complexes
  • 4 burpees
  • 3 bear complexes
  • 6 burpees

etc. following same pattern until the time runs out

One partner works while the other rests. Partner 1 performs the bear complex while partner 2 rests, partner 2 follows with their bear complex while partner 1 rests. Then partner 1 performs their burpees while partner 2 rests, partner 2 follows with their burpees while partner 1 rests. Then partner 1 goes back to their next set of bear complexes and so on.

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