MOB: Full body
WU: 6 front squats. 6 pullups.
S: Deadlift. BASE YOUR PERCENTAGES OFF 90% OF YOUR 1RM.
WU SETS: 1×5@40%, 1×5@50%, 1×3@60%.
WORK SETS: 1×5@75%, 1×3@85%, 1x max reps @95%
C: 6 rounds for total load and total reps.
6 Front Squats
Max Strict Pull-ups + Max Kipping Pull-ups
*You may add or subtract weight at any time.
**Each round: As soon as you can no longer do strict pull-ups, perform kipping pull-ups. As soon as your feet touch the ground (or box) at anytime your max session is completed.
LIII: Max strict pull-ups + max strict pull-ups in red 1/2″ band.
LII: Max strict pull-ups in 1″ band, :01 pause at bottom of pull-up.
LI: Max strict pull-ups in 1.5″ band, :01 pause at bottom of pull-up OR 10 ring rows/round.
PWMOB: Stretch hamstrings and hip flexors. Pigeon Pose. Lax ball in C/S/B/Forearms.
Advanced: Max strict weighted pull-ups. 35/15
Endurance: Max strict pull-ups ONLY, no kip.