Monday Workout: Pull-up Work, 5 Rounds

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STRENGTH

Pull-up Work, Week 4 Day 1:

Eccentric (0-4 reps)

  • 4 Sets: 4 x Eccentric Pull-up at BW (bodyweight) + 5%, rest 60 seconds between sets

*Each eccentric pull-up is done at a 5 second descent, with 5 second break between reps. Assist using partner! If you cannot maintain a 5 second descent, either use a partner or lessen the number of reps.  If possible, add 5% of your bodyweight using dumbbells or plates. (i.e. if you weight 150, add 7-8 pounds.)

Volume (5-12 reps)

  • OTM 8: 35% of Max Rep Set + 1

*Add 1 rep to your normal 35% set, an perform this number of strict pull-ups on the minute for 8 minutes

Weighted (12+ reps)

  • 6 Sets: Max Reps (-2) @ BW+ 12.5%, rest 90 seconds between sets

*The (-2) means stay 2 reps shy of failure – shoot for 5+ reps each set but do not go to failure each round.

WOD

Level 1

3 Rounds for Total Time:

  • Wall Ball to 9′ (12/8) x 20
  • Burpee x 15
  • Run x 100m
  • Rest 1 Minute

*If necessary, do burpees with hands-elevated like in a push-up

Level 2

5 Rounds for Total Time:

  • Wall Ball (20/14) x 20
  • Burpee x 15
  • Run x 100m
  • Rest 1 Minute

Notes: record total time (including 4 minutes of rest intervals)

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