07.14.2025

Pull Up Conditioning

Work on isolation of the top and bottom positions of the strict pull up


 
New pull up progressions
1. work the bottom position 3 x 5 second hold
2. work on passive hanging on the rig x 10-15 seconds
3. band assisted pull up top position hold  3 x 10 seconds or not go to failure
then 
4 sets of strict pull up with band at feet or no band- working on 1-5 reps with the last rep being a long eccentric
lastly
one set of ring row to failure
 https://www.instagram.com/p/DJZ6rgMJBIS/
 
 
Strength
Strict Press
Every 2:00 x 5 @ 85-90% of your 1 RM strict press
2 strict press + 2 push press @21X1
 
WOD
"S'More Ya Later!"
3 rounds not for time
8 reps x barbell bent over rows
4-6 x ring dips
15 seconds x L-sit
after each round complete a 200m run