150408

Warm-up/Pull-up Prescription

First Pull-up Group

Week Exercise Sets Reps
4 Pulling Prep 4 6
Reverse Row Sit-Back 4 8
Negatives 6 2

More Pull-up Group

Wednesday 5 7/6/5/6/7

Olympic Lifting

Overhead Squat

  • 4 sets of 4 @ 95% of your 5RM

Conditioning

For time complete the following:

  • 400 m run
  • 21 reps of
    • KBS
    • HR Push-ups
    • V-ups
  • 400m run
  • 15 reps of
    • KBS
    • HR Push-ups
    • V-ups
  • 400m run
  • 9 reps of
    • KBS
    • HR Push-ups
    • V-ups
  • 400m run
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