Conditioning
Open Workout 17.3
3 Rounds of:
- 6 Chest to Bar Pull Ups
- 6 Squat Snatches (95/65)
3 Rounds of:
- 7 Chest to Bar Pull Ups
- 5 Squat Snatches (135/95)
3 Rounds of:
- 8 Chest to Bar Pull Ups
- 4 Squat Snatches (185/125)
3 Rounds of:
- 9 Chest to Bar Pull Ups
- 3 Squat Snatches (225/155)
3 Rounds of:
- 10 Chest to Bar Pull Ups
- 2 Squat Snatches (245/175)
3 Rounds of:
- 11 Chest to Bar Pull Ups
- 1 Squat Snatch (265/185)
Read about the standards and scaled version here.
Pull Up Program Week 7
You will do this work twice this week.
5 Sets:
- Assisted Chin Up x 4-6 @ 3010
- Rest 60s
- Single Arm Dumbbell Press x 4-6 @ 3010
- Rest 60s
3 Sets:
- Seated External Rotation x 8-10 @ 4010
- Rest 60s
- Y-Rows x 8-10 @ 4010
- Rest 60s