Pull Up Strength
2 Sets:
Max -1 Strict Pull Ups
Rest :20
Max Strict Pull Ups
Rest :20
Max Strict Pull Ups
Rest 3:00 between sets
Notes
Today’s strength is strict pull ups. You will begin with a set of strict pull ups, stopping 1 rep shy of failure. After :20 of rest, you will hop back up to the bar and complete as many strict pull ups as possible. After another :20 of rest, perform one more max effort set of strict pull ups. You will then rest 3:00 and complete the above one more time. Aim for at least one more rep each set than last week.
If you do not have at least 5 strict pull ups, you may perform the same format with ring rows or band assisted pull ups.
Push Up Strength
3 Sets
- 3-5 Push Ups @ 50X1
- Rest :10
- 4-6 Push Ups @ 20X1
- Rest 1:00
Notes
Part 2 of today’s strength is tempo push ups. You will complete 3-5 push ups with a :05 negative and :01 pause between reps. You will then rest :10 and complete 4-6 push ups with a :02 negative and :01 pause between reps. Then rest 1:00 and repeat for 3 total sets.
If you are holding perfect positions and tempo, shoot for the higher end of the rep range. If you fall off the tempo or your positions deteriorate, stop. If you are not within the given rep range before this happens, elevate your hands.
Conditioning
For time:
- 400m Run
- 15 Clean and Jerks
- 400m Run
- 45 Wall Balls
- 400m Run
- 15 Clean and Jerks
- 400m Run
20:00 time cap
Notes
Today’s conditioning is a chipper with running, clean and jerks, and wall balls. Your score is the total time to complete the prescribed work or the number of rounds and reps completed under the 20-minute cap.
The runs should take no longer than 2:30 each time. Adjust the distance to 300m if you think you’ll take longer than 2:30.
The clean and jerks should be done at a weight that allows you to complete the 15 reps in under 2:00 each set. If you are using a barbell, quick singles would be appropriate. If you are using dumbbells or kettlebells, choose a weight that allows you to complete the 15 reps in 2-3 sets at the most.
The wall balls should be completed in 2-3 quick sets. Choose a lighter weight that allows you to maintain bigger sets. If you do not have a wall ball, substitute light thrusters.