150424

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
6 Pulling Prep 4 10
Reverse Row Sit-Back 5 8
Negatives 6 3

More Pull-up Group

Friday 5 13/11/9/7/max

Olympic Lifting

Deadlift

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

Conditioning

2 Partner teams

Buy in: 100 DU accumulated between partners

  • Partner A:
    • 12 Deadlifts
    • 9 Hang cleans
    • 6¬†Front squats
  • Partner B:
    • Low plank hold

x 4 rounds each partner

Cash out: 100 DU accumulated between partners

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