A.
Every 2 minutes, for 10 minutes (5 sets), complete the prescribed number of pull-ups according to your ability:
0-4 Strict Pull-ups: 3, 8, 6, 6, 8 (negatives)
4-5 Strict Pull-ups: 5, 9, 7, 7, 9 (negatives)
6-8 Strict Pull-ups: 2, 3, 2, 2, 4+
9-11 Strict Pull-ups: 4, 5, 4, 4, 6+
12-15 Strict Pull-ups: 6, 9, 6, 6, 9+
16-20 Strict Pull-ups: 9, 12, 9, 9, 11+
21-25 Strict Pull-ups: 13, 16, 12, 12, 16+

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Pause Front Squat x 4-5 reps at 3211

Coach Alex’s Notes:
Heavier than last week.

B.
For time:
Run or Row 6000m

C.
Five minutes of:
Static Stretching or Tissue Work (time permitting)

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