Strict Chin-Up 4 x 2-3 Reps from Failure
Athletes who can perform more than 10 reps per set while leaving 2-3 in the tank should add weight.
Scale down to one of the following, listed from highest to lowest strength/proficiency:
-Chin-Up Negative, 3-5 Sets, work towards being able to do 5 consecutive reps of 10 seconds each (https://youtu.be/OqryFFiR7i4)
-Piked Assisted Pullup, 4-5 sets, work towards being able to do 5 reps with a 10 second negative on each one (https://youtu.be/JpM5cOf6Ntw)
-Chin Hang, 4-5 sets, work towards a 45 second hold (https://youtu.be/-MI2VbEVHXg)
5 Rounds For Time:
8 Deadlifts, 185#/135#
8 Chest-to-Bar Pullups
Deadlift: Athlete should be able to complete each round unbroken. Scale load accordingly.
Chest-to-Bar Pullup: Athlete should be able to complete each round in no more than two sets with short break. Scale repetitions accordingly.
MOD1: Scale repetitions accordingly
MOD3: Ring Rows
1) Deadlift 8-8-8-8
Heavy deadlifts are not touch-and-go unless specified!
Build over the first three sets. The third set should be tough, but the athlete should have 2-3 reps in the tank. Fourth set is at 90% of third set.
2) Run 60 Minutes @ 6
1a) Static Side Plank: 4x:45s-:60s
1b) GHD Sit Ups: 4×15 / Wt. GHDSUs: 4×25 (Advanced)