140413

Warm-up/Pull-up Prescription

First Pull-up Group

Week Exercise Sets Reps
5 Pulling Prep 4 8
Reverse Row Sit-Back 5 6
Negatives 5 3

More Pull-up Group

Monday 5 4/5/6/6/7

Olympic Lifting

Squat Clean

  • 2 sets of 2 reps at 90% (3RM)
  • 3 sets of 1 rep at 90%

Conditioning

10 rounds of:

  • 10, 9, 8,…2, 1 BB cleans
  • 2, 4, 6,..18, 20 wall balls
  • 1 lap each round
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