Strength
Deadlift
- 3 x 2-4 @ 22X2
*This is a deload week for Wendler 5-3-1. Performance group is encouraged to stay light and allow your body to recover.*
Conditioning
Complete as many rounds as possible in 15:00:
- 50 Pull Ups
- 50 Thrusters (95/65)
- 50 Calorie Row
- 50 Overhead Reverse Lunges (95/65)
Optional Independent Work
3 Sets:
- 30m Sled Push
- 30m Sled Pull
- 8 Ring Rows
Pull Up Program Week 2
You will do this work 2-3 times this week.
3 Sets:
- 8-10 Seated External Rotation @ 4010
- Rest 60s
- 8-10 Trap 3 Raises @ 4010
- Rest 60s
3 Sets:
- 2 Assisted Chin Ups @ 10-5-1-5
- Rest 75s
- 10 Scap Push Ups @ 2121
- Rest 75s
3 Sets:
- 12-15 Semi Stiff Arm Pull Downs @ 4020
- Rest 45s
- 45-60s Angled Wall Hold or Handstand Hold
- Rest 45s