Strength
1A) Push Jerk
Performance: Use 90% of your lifetime pr and complete the following.
- 60% x 8
- 70% x 8
- 80% x 8+
Fitness:
- 3 x 7-9
1B) False Grip Chest to Ring Pull Up or Ring Row
- 3 x 5
Conditioning
Complete as many reps as possible in 12:00 of:
- 10 Push Press (95/65)
- 10 Pull Ups
- 10 Box Jumps
Optional Independent Work
3 Sets:
- 8 Ring Dips
- 10-15 Rear Delt Raises
Pull Up Program Week 3
You will do this work 2-3 times this week.
5 Sets:
- Scap Push Ups x 5 @ 2122
- Rest 60s
- Assisted Chin Ups x 2 @ 5013
- Rest 60s
3 Sets:
- Single Arm Dumbbell Press x 10-12 each arm @ 4010
- Rest 45s
- Active Hang x 25-35 seconds
- Rest 75s