Strength
1A) Push Jerk
Performance: Use 90% of your recent PR as your training max.
- 65% x 6
- 75% x 6
- 85% x 6+
Fitness:
- 3 x 5-7
1B) False Grip Chest to Ring Pull Ups or Ring Rows
- 3 x 4
Conditioning
Complete as many rounds as possible in 12:00:
- 10 Thrusters (95/65)
- 10 Calorie Bike or Row
- 10 Power Cleans (95/65)
- 10 Calorie Bike or Row
- 10 Power Clean and Jerks (95/65)
- 10 Calorie Bike or Row
- 10 Push Press (95/65)
- 10 Calorie Bike or Row
Optional Independent Work
3 Sets:
- 6 Ring Dips
- 10-15 Rear Delt Raises
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