8:00 AMRAP
2 Shuttle Runs
8 Roll and Reach
4 Dumbbell Strict Press (light)
4 Dumbbell Push Press (light)
4 Box Step Ups
4 Box Jumps
3-6-9-12-15-18-21
Dumbbell Push Press (50s/35s)
Box Jump Overs (24/20)
(KG conv: 22.5/15 DBs)
time cap: 14mins
Strict Pull-ups: Week 3
Workout Definition
Freedom:
3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip)
– Rest 1:00 between sets
-into-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)
– Rest 1:00 between sets
-into-
3 sets of 5 pull-ups (use a band to assist with the pull-ups if needed)
– Rest 30-seconds between sets
Independence:
3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip)
– Rest 1:00 between sets
-into-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)
– Rest 1:00 between sets
-into-
3 sets of 3 assisted pull-ups (use a band to assist with the pull-up)
– Rest 30-seconds between sets
Liberty:
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip)
– Rest 1:00 between sets
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)
– Rest 1:00 between sets
-into-
3 sets of 3 Ring Rows/assisted pull-ups (use a band to assist with the pull-up)
– Rest 30 seconds between sets