Strength
Front Squat
Performance: Use 90% of your recent PR as your training max.
- 65% x 6
- 75% x 6
- 85% x 6+
Fitness:
- 3 x 5-7 @ 20X1
Conditioning
In 14:00, climb the ladder adding 3 reps every round:
- Overhead Squats (95/65)
- Burpees
- Kettlebell Swings (53/35)
Optional Independent Work
3 Sets:
- 40s of Alternating Pistols
- 8 Glute Ham Raises
- 10 Single Leg Calf Raises
Pull Up Program Week 4
You will do this work 3 times this week.
Every 60-90 seconds for 10:00 do:
- 1 Chin Up Negative (5-30s descent)
*Performing longer negatives is better than doing more reps.*
3 Sets:
- 6-8 Ring Curls @ 30X0
- Rest 60s
- 6-8 Diamond Push Ups @ 3010
- Rest 60s