Strength
Weighted Pull-ups
3-3-2-2-1-1
Assistance Work
2 Rounds of:
Dumbbell Rows x12 (each arm)
Jumping pull-ups with 5 second slow descent x12
Static bar hang for 1 minute
*For the jumping pull-up with 5 second decent: Jump so chin is above bar and then slowly let yourself back down until your arms are fully extended again. The static bar hang is done with full grip on the pull up bar.(thumbs wrapped around bar). For a total time of 1 minute per round. Some people will be able to do the full minute and some will have to break it up into 15-20sec at a time.
*For athletes who are not yet doing unassisted pull-ups instead do 4 rounds of assistance and add 10 reps of ring rows to the 4 rounds of assistance. Choose a stance for the ring rows that makes it difficult to achieve all 10 reps unbroken. To achieve full range of motion for ring rows start hanging with arms fully extended. Pull yourself up until your chest touches the rings then lower yourself back down until arms are fully extended.
OnRamp:
3 Rounds for time:
800m run/row
15 medicine ball cleans
20 push press
Leave a Reply