030416 – Friday

Pull Up Progression

Strength:

  1. The Segment + Eccentric Pull-up 5sx3r

(Take 5 seconds to descend to a dead hang)

** Rest 90-120 seconds between sets

 

  1. TRX/BB Assisted Pull-ups 3sx5r

** Rest 90-120 seconds between sets

1 set to absolute failure

Conditioning:

2 partner teams

20 min AMRAP:

  • 7 box jumps
  • 7 pull-ups
  • 7 double KB push press
  • 7 wall balls
  • 25 yard sprint (straight away of track)

One partner works at a time, alternating exercises for the full 20 minutes. Partner A will complete 7 box jumps and then partner B will follow. Once partner B finishes their box jumps partner A will start their pull-ups and so on until the 20 minutes are up.

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