Tuesday April 13th

Heavy Day

WORKOUT GOALS
1.) Practice strict pull-ups or assisted strict pull-ups on the pull-up bar.
Avoid scaling to ring rows and kipping pull-ups.
2.)  Rest 1:30 between sets.
3.) Increase loading across as many sets as possible

RX
FOR LOAD
Weighted Strict Pull-up
5-5-5-5-5-5-5

L2
FOR LOAD
 Strict Pull-up
5-5-5-5-5-5-5

L1
FOR LOAD
Banded Strict Pull-up
7-7-7-7-7-7-7

Stretching

4 SETS
:30 Doorway Stretch / Side
:30 Reach, Roll, and Lift

Accessory

8 ROUNDS
:20 Row or Bike or DU
:10 Rest

Notes

Unbroken sets. Increase loading across as many sets as possible. Rest 1:30 between sets. Use banded strict pull-ups if you cannot perform at least 2 sets x 5 pull-ups in a row. If you can do at least 1-3 strict pull-ups, then start every set off with 1-3 pull-ups and then finish with 5 banded pull-ups. Today’s workout reduces intensity and helps focus on one of our weakest strengths: strict upper body pulling. It also gives your body a nice break from intensity and volume. Tomorrow’s workout includes handstand walks and high box jumps, so enjoy a slower pace today. We will keep the warm-up simple and make sure we have enough time to include the accessory and stretching in today’s class