A) 3 sets/super set:
5 Strict press
Max weighted pull ups
-10min cap-
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B) 3 sets/super set:
3 Strict press
Max strict pull ups
-10min cap-
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C) Every 3mins x4 rounds:
200m Run
T2b L1=7 – L2=11 – L3=15
Max Shoulder to overhead in time remaining @L1=43/30kg – L2=52/35kg – L3=61/43kg – L4=70/52kg
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Notes:
Part A – For our 1st 2 pieces we have some basic strength work but with a little twist for those who are able. If you are capable, add a little weight to your pull ups. If not then aim for regular strict pull ups or scale again to banded.
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Part B – For our 2nd strength piece we are keeping the strict press but now we are dropping the extra weight and going for regular strict pull ups. If you were doing regular or banded pull ups in Part A, scale down to ring rows now.
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Part C – For our conditioning we are working with a 3min clock, there is no prescribed rest. Once the 3mins are up we are straight in to a new round.
Picking a level/number of t2b you can get within 3 sets (should take no longer than a min), and for the weight we want to aim for a challenging load here, something that is a outside your normal “comfort”. But not so heavy that you are doing singles from the get go.
