Strength
1A) Strict Press
- 3 x 10-12 @ 20X1
1B) Single Arm Dumbbell Row
- 3 x 10
OR
Pull Up Negative
- 3 x 10-20s
You have the option of doing the rows or the pull up work. The pull up work is a great option for those who have been on the pull up program and would like to continue to work on towards a pull up.
Conditioning
With a partner, alternating full rounds, complete as many rounds as possible in 15:00:
- 10 Box Jump Overs (20/24)
- 10 Wall Balls (14/20)
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.