150417

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
5 Pulling Prep 4 8
Reverse Row Sit-Back 5 6
Negatives 5 3

More Pull-up Group

Friday 5 5/6/8/9/10

Olympic Lifting

Deadlift

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

Conditioning

2 partner teams:

Complex A:

  • 5 HR push-ups
  • 1 wall walk

Complex B:

  • 15 box jumps
  • 2 BB front squats

Complex C:

  • 100 MB Slams (combined)

1 partner works while the other rests

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