Strength
Deadlift
- 4 x 7-9 @ 3131
Positions and tempo are key. Maintain a neutral spine, slowly squeeze off the ground, feel a good stretch in your hamstrings as you lower the bar, and don’t worry so much about the weight. Time under tension in the proper positions is what we are looking for.
Conditioning
Run the following distances:
- 800m easy (~85% of mile pace)
- Rest 2:00
- 400m hard (100% of mile pace)
- Rest 2:00
- 600m easy (~85% of mile pace)
- Rest 2:00
- 300m hard (100% of mile pace)
- Rest 2:00
- 400m easy (~85% of mile pace)
- Rest 2:00
- 200m hard (100% of mile pace)
Pull Up Program Week 12
You will do this work two times this week.
- In 30:00 complete as many chin ups or assisted chin ups @ 3010 as possible.
- After every set of chin ups, perform 3-5 push ups @ 4010.
This is the last week of the pull up program. Congratulations on all your hard work. Remember to continue to work weekly to maintain all the strength you have built over these twelve weeks.