8-10 rounds for most athletes.
No fewer than 5 rounds.
Push presses unbroken.
Keep the knees level with the hips, regardless of whether athletes perform the L pull-up or a tuck pull-up.
5 push presses (135/95 lb)
3 L pull-ups
5 push presses (95/65 lb)
3 strict pull-ups
5 push presses (65/45 lb)
3 banded pull-ups
On a 8:00 clock for load:
Build to a 2-rep push press from the floor
:30 reach, roll, and lift
30 banded pull-aparts
WHITE BOARD BRIEF
Target | 8-10 rounds
Today’s workout is a shorter couplet with low-volume rounds. This means that there’s the possibility to move very quickly back and forth.
However, the loading of the push press, the difficulty of the L pull-up, and the fact that the arms will always be overhead in this workout will likely cause athlete’s to slow down significantly.
Ultimately, the challenge of this workout is managing the fatigue that builds up from the factors mentioned above. The push presses should always be unbroken, so athletes should scale the load to meet that stimulus.
The pull-ups may be done as singles, but we want to see athletes ensure that the legs are in an L at the start, top, and end of each rep with little-to-no deviation across the movement.
If athletes are unable to keep the knees level with the hips, they may need to fully tuck the knees and scale the pull-up. However, as long as athletes can average one good rep every :20, they should be good to tackle this workout as prescribed.