150420

Warm-up/Pull-up Prescription

First Pull-up Group

Week Exercise Sets Reps
6 Pulling Prep 4 10
Reverse Row Sit-Back 5 8
Negatives 6 3

More Pull-up Group

Monday 5 5/6/7/8/9

Olympic Lifting

Squat Clean

  • 2 sets 1 rep at 90% (3RM)
  • 3 sets 1 rep at 95%

Conditioning

30s work/15s rest

  • Push-up on KB
  • High Plank on KB
  • 2 KB Clean
  • 2 KB Rack Hold
  • 1 KB American Swing

x 6 rounds

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