Strength
1A) Push Jerk
Performance:
- 3 x 3 @ > 85%
Fitness:
- 3 x 2-4
1B) False Grip Chest to Ring Pull Ups or Ring Rows
- 3 x 3
Conditioning
3 Sets:
Complete as many rounds as possible in 5:00 of:
- 8 Dumbbell Step Ups (35/25) (4/side)
- 8 Push Ups
- 30m Dumbbell Farmer’s Walk
- 8 Ring Rows
Rest 3:00
Optional Independent Work
2 Sets:
- 12 Ring Dips
- 10-15 Rear Delt Raises
Pull Up Program Week 7
You will do this work twice this week.
5 Sets:
- Assisted Chin Up x 4-6 @ 3010
- Rest 60s
- Single Arm Dumbbell Press x 4-6 @ 3010
- Rest 60s
3 Sets:
- Seated External Rotation x 8-10 @ 4010
- Rest 60s
- Y-Rows x 8-10 @ 4010
- Rest 60s