Monday August 6th, 2018 - PULL

August 6, 2018




Sumo Deadlift 

6 Sets: Build to a 3 Rep max 




Strict Pull up Work


Option 1:

Build to a heavy 3 rep weighted pronated strict Pull up. 

Drop set: 70% of heavy 3 for max reps 


Option 2: 


6 Sets: 

Max Strict Pull up 

Rest :15 

Max Ring Rows 


Rest 1:30


Option 3:


 6 Sets: 

Max Banded Strict pull up, choose band that allows for 8+ reps 

Rest :15 Sec 

Max Ring Rows 

Rest 1:30 




Assault Bike 5 Min Max Cal Bike

ALL OUT EFFORT! This will be baseline metric for the fall cycle