WEIGHTED STRICT PULL-UPS
[BASED ON MAX SET OF STRICT PULL-UPS FROM WEEK 1] 5-9 Unbroken: 3-2-2-2-2
10+ Unbroken: 4-4-4-3-2

*Rest as needed between sets.
*Build in weight each set.

MOVEMENT PREP
10 Scap Retractions
5 Kip Swings
1-3 Strict Pull-Ups

MODIFICATIONS

WEIGHTED STRICT PULL-UPS
- Remove Weight
- Banded Strict Pull-Ups
-Strict Pull-Ups

STIMULUS
- This is still based on our week 1 max rep strict pull-up test.

- If you haven't completed the max rep test, perform that in place of this piece today so we have a score moving forward.

- The weights we should use for our sets should be challenging, but done unbroken.

STIMULUS
- CONDITIONING CATEGORY: Threshold

- RUN: 1:00 or less. Hold the ball however.

- TOES TO BAR: 1-3 sets. Less than 1:00.

- DEADLIFT: Unbroken sets. Less than 30s.

- GOAL: At least 30s of rest between rounds.

- SCORE: Enter how long each round took. Overall score will be the sum total of all 7 rounds.

STRATEGY
- Big sets on the toes to bar and deadlifts. Be smooth and breathe through these reps.

- We want a strong effort on the run but not at the expense of breaking the deads and toes to bar more than intended.

- Quick transitions.

- The best place for the medicine ball would likely be under an arm or up on a shoulder. Decide where during the run you'd like to switch arms so that one side does not get overloaded.