Artie Weighted Pull Ups

Strength

5-6 sets of Bench Press @20X1 tempo performed at the following reps and percentages

Fitness: Sets 1,2,3 do 4-6 reps & sets 4,5,6 do 2-3 reps

Performance work off the following reps and percentage:

  • Set 1: 3 @50% of 1RM
  • Set 2: 2 @75% of 1RM
  • Set 3: 1 @ 85% of 1RM
  • Set 4: 1@ 90-95% of 1RM
  • Set 5: 1 @ 101-103% of 1RM (*establishing new 1RM)
  • Set 6 (optional): Exceed set 5

Rest 3 minutes between sets. Use this time to work on mobility and activation drills.

Conditioning

3 minutes, as many burpees as possible. Get some.