Strict Press+Pull-ups; Jan. 30-Feb. 5, 2017

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

3 Rounds–Not for time

3 Bottom ½ of Strict Press Reps

3 Top ½ of Strict Press Reps

3 Strict Presses

 

10 sec. Chin over bar hold

10 sec. Relaxed Hang from bar

*Round 1 = 35%; Round 2 = 50%; Round 3 = 65%

Strict Press

5×5 Strict Presses

Start @ 75% and work up

Pull-up Interval

Every 1:30 for 7 Rounds

3 Weighted Strict Pull-ups*

*Place weight between feet or legs.  Use enough weight that you can complete all reps, but it is challenging.

Accessory/Cool Down

EMOM 8 Min

10 Sec. in Bridge Hold Progression

Then

2 Min. Flush

Then

7 Min. Stretch