3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45# dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups.
Coming off the bar or going to ground constitutes termination of a set.
Chris finishing up the fifth round with kipping pull-ups.
1)
Reverse Grip Pull-down 220#, 230#, 240# Max Effort on each set
2)
Double Tabata
L Pull-Ups 20 Seconds
Rest 10
Barbell Push-Ups 20 Seconds
Rest 10 Seconds
Reverse Grip Pull-down 220#, 230#, 240# Max Effort on each set
2)
Double Tabata
L Pull-Ups 20 Seconds
Rest 10
Barbell Push-Ups 20 Seconds
Rest 10 Seconds
3)
3 Rounds of
50 Sit-Ups
50 Back Extensions
3 Rounds of
50 Sit-Ups
50 Back Extensions
