announcements
Wed/Thur/Fri 7am schedule this week
rx
For time:
50 strict pull-ups
– Every 10 reps, complete 10 barbell front-rack walking lunges (125/185 lb).
Score: Total time
intermediate
For time:
30 strict pull-ups
– Every 10 reps, complete 10 barbell front-rack walking lunges (75/115 lb).
Score: Total time
beginner
For time:
30 banded strict pull-ups
– Every 10 reps, complete 10 DB goblet-hold walking lunges (15/25 lb).
Score: Total time
Intended Stimulus
8:00-12:00.
This workout is a twist on a heavy day.
Prioritize mechanics and consistency vs. fast-paced intensity; move at a good pace but rest adequately to allow for a sound effort throughout.
Sets of 7+ pull-ups to start. A great goal is to maintain sets of 5, even if performing singles would be quicker.
Heavy lunges; unbroken for at least the first 2 sets.
Videos
Skill Work
Pre-workout build-up
1 set:
10 front-rack walking lunges, light
8 front-rack walking lunges, moderate
6 front-rack walking lunges, slightly below workout weight