WORKOUT
“Thunderstruck” (RX’d)
7 Rounds
10 Hand Release Push Ups
10 Dumbbell Snatches 22,5/15
10 Toes to Ring (OR 10 Toes to Bar)
10 Wall Balls 9/6
SKILLS AND DRILLS – Strict Pull-up – Week 3:
Advance:
3 sets of 45-60 Second Dead hang
– Rest 1:00 between sets –
3 sets of 8-10 negative pull-ups
– Rest 1:00 between sets –
3 sets of 5-7 assisted pull-ups
– Rest 30-seconds between sets –
3 sets of 2-3 unassisted pull-ups
– Rest 30-seconds between sets
Intermediate:
3 sets of 30-45 Second Dead hang
– Rest 1:00 between sets –
3 sets of 5-8 negative pull-ups
– Rest 1:00 between sets –
3 sets of 3-5 assisted pull-ups
– Rest 30-seconds between sets –
3 sets of 1-2 unassisted pull-ups
– Rest 30-seconds between sets
Beginner:
3 sets of 20-30 Second Dead hang (toes touching the ground)
– Rest 1:00 between sets –
3 sets of 5-8 negative Ring Rows/ pull-ups to a box (lower yourself down from the top position as slowly as possible)
– Rest 1:00 between sets –
3 sets of 3-5 Ring Rows/assisted pull-ups
– Rest 30-seconds between sets
MAYHEM AFFILIATE
3-2-1…GO