Strength
Deadlift (touch and go reps)
Performance: Use 90% of recent PR as your training max
- 60% x 8
- 70% x 8
- 80% x 8+
Fitness:
- 3 x 7-9 @ 30X1
Conditioning
3 Sets:
Complete as many rounds as possible in 5:00 of:
- 10 Deadlifts @ 40%
- 10 Box Jumps
- 10 Calorie Bike or Row
Rest 2:00
Optional Independent Work
3 Sets:
- 50m Double Kettlebell Front Rack Carry
- 10 Single Leg Deadlifts per side
Pull Up Program Week 4
You will do this work 3 times this week.
Every 60-90 seconds for 10:00 do:
- 1 Chin Up Negative (5-30s descent)
*Performing longer negatives is better than doing more reps.*
3 Sets:
- 6-8 Ring Curls @ 30X0
- Rest 60s
- 6-8 Diamond Push Ups @ 3010
- Rest 60s