Today we strengthen our upper body pulling! Scale the weighted pull up to normal pull ups or scale back the reps to meet yourself where you are. If you cannot yet do normal pull ups, then use a kip or a jump to get over the bar and simply resist the downward motion slowly for a 3-4 count for each rep. This will create the strength needed for pull ups over time! Today’s conditioning is a fun, fast chipper. Yes, fast. It will take a significant amount of time but it is to be approached with intensity and focus. Have a plan to break up reps so you can take short rest breaks and keep moving. If you go too far without short breaks you will be forced to rest too long and it will cost you precious time and fitness gains.
- 3 Rounds:
- 10 Ring Rows
- 10 KB Swings (light)
- 5 Box Step-Ups
- Pull-Up-Specific:
- 5 Scap Pull-Ups
- 3-5 Strict Pull-Ups (banded if needed)
Weighted Pull-Ups (4×5, building to a challenging weight)
For Time:
- RXConditioning:
- 150 Double Unders
- 50 Kettlebell Swings (53/35 lb)
- 40 Chest-to-Bar Pull-Ups
- 30 Single arm devil Press (50/35lb.)
- 20 Deficit Strict Handstand Push-Ups (4/2 inches)
- Intermediate:
- 100 Double Unders or 200 Single Unders
- 50 Kettlebell Swings (35/26 lb)
- 40 Banded or Jumping Chest-to-Bar Pull-Ups
- 30 Single arm devil Press (35/20lb.)
- 20 Pike Push-Ups off box
- Baseline:
- 75 Single Unders
- 40 Kettlebell Swings (26/18 lb or Russian)
- 35 Ring Rows
- 20 Single arm devil Press (10/5lb.)
- 10 Pike Push-Ups or challenging DB strict press
3×12 each arm Half kneeling landmine press
+
3×10 Bulgarian split squat (slower down than faster up tempo, light loads)
Rest as needed.
