Push Press, 15 reps @ 62.5%
Eccentric Pullups, 5-6 x 4 with 4 second eccentric phase (remember: eccentric means the lowering only; jump up above the bar, take 4 seconds to lower yourself to a dead hang)
Metcon
Tabata ladder climb
1 minute rest
Tabata stationary bike
Note: if necessary, we'll add weight to the eccentric pullups if you're able to demonstrate proficiency in the first couple of sets without weight. Developing raw pullup strength will make kipping pullups a no-brainer. This is one method to do that.
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