Fitness A) Pull Up Testing Level 0: Strict Pull attempt then… 4 x 6 – 8 Assisted Pull Ups @20X1 Level 1: Max Strict Pull Ups then… 4 x 6 – 8 Pull Up Negatives @30A1 Level 2: Build to a 1RM weighted Supinated Pull Up B) EMOM 5 mins: 8 Front Squats (50/35kg) 8 Ring Rows Rest 3 mins EMOM 5 mins: 8 Back Squats (50/35kg) 8 Burpee Bar Hops | Performance A) Build to a 1RM weighted Supinated Pull Up B) EMOM 5 mins: 5 Front Squats (80/55kg) 3 Bar Muscle Up (scale to 3 C2B + 3 Ring Dips) Rest 3 mins REPEAT |
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February 2019
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