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Strength Part 1
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Every 3:00 for 3 sets (9:00):
3 Shoulder Press
6 Strict Chest-to-Bar Pull-ups
Use 80% of your press 1RM.
Strict C2B are unbroken. If you drop from the bar, set is complete.
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Strength Part 2
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Every 3:00 for 3 sets (9:00):
3 Push Press
6 Strict Pull-ups
Start 1st Push Press set slightly higher than the weight use for the strict press and add weight each set.
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Rick slaying some bar over burpees during the Open!
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Strength and Pull-ups!
Yay strength day! Today you’ll be putting the bar overhead and working on pulling strength with a couple of strict pull-up variations. We get that it will be common today for folks to have to adjust the pull-up work to make it happen. Today we’re going to be intentional on the approach with the goal of building proficiency in the movement.
For Part 1’s strict chest-to-bar, if you have more than 1 you’ll be attempting to complete that 6th rep. As written above, if you come off the bar the set ends, the goal is to string them together. If you don’t have strict C2Bs you’ll be using bands today. Find the tension that gets you those 6 reps without a break.
For Part 2’s strict pull-ups (chin over bar), if you’re still working on strict pull-ups you’ll do negatives today. Each set will consist of 6 reps with the goal of a 3 to 5 second lower phase. This eccentric movement is a great strength builder and something we prescribe often to those working towards that first strict pull-up. Today you get your shot at them.
Thursdays are commonly a rest day for our athletes. Today the intensity and volume is low, a perfect opportunity for you to drag yourself in and see what a 5 day training week feels like. We’ll see you in there!
