Monday August 6th, 2018 - PULL

August 6, 2018

 

 

M1) 

Sumo Deadlift 

6 Sets: Build to a 3 Rep max 

 

M2) 

 

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 

 

M3) 

 

Assault Bike 5 Min Max Cal Bike

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