Tuesday 300419

Pull-Up Development

Level 1 – choose one:

(1a) 5 Sets of Chin-Over Bar Hold (Target: 0:30-0:45/Set)

(1b) 5x5 Pullup Negative (Target: 0:06-0:10/rep)

Level 2 – choose one:

(2a) 5 Sets of Piked Assisted Pullups (Target: 5 controlled, technical reps per set)

(2b) 5 Sets of Strict Pullups (Target: 5 controlled, technical reps per set)

Level 3 - choose one:

(3a) 5 Sets of Strict Weighted Pullups(Target: 5 controlled, technical reps per set)

(3b) Weighted Pullup 5-5-5-5-5


10 Rounds for Quality:

10 Single Arm Kettlebell Swings, left

10 Single Arm Kettlebell Swings, right

10 Russian Twists

TIMECAP: 20:00

GEAR: 1.5


Extra Work: Landmine Meadows Row

4x10