150410

Warm-up/Pull-up Prescription

3 attempts at as many pull-ups as you can do. 2-3 min between attempts

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

Friday 5 8/6/5/4/max

Olympic Lifting

Deadlift

  • 2 sets of 2 @ 85% of your 3RM
  • 3 sets of 1 @ 85% of your 3RM

Conditioning

In 2 partner teams complete:

  • A: 30 KBS / B: high plank
  • A: 20 double KB Cleans / B: dead hang from pull-up bar
  • A: 10 rack squats / B: handstand/pike hold
  • A: 20 double KB Cleans / B: dead hang from pull-up bar
  • A: 30 KBS / B: high plank

A works while B performs static hold. After all reps are completed B works while A performs static hold.

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