Thursday 140619

Pullup 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


Supinated Grip Barbell Row/Death March

5 Sets @ 8:

12 Supinated Grip Barbell Rows

24 Steps Death March

TIMECAP: 20:00


Extra Work: Prehab Circuit 3

EMOM 12, alternating:

a) Assault Bike 0:45 @ 6

b) 8 Single Arm Kettlebell Z-Press/side

c) Triplanar Pigeon, 0:10/position

d) 8 Cossack Squats/side