Skill
Strict, banded, or weighted pull ups
10 sets of 3 reps
Rest about a minute between sets

We’ve got two more weeks of our cleans, pull ups, and double unders in the skill work before we switch things up in the last week of October/first week of November!

Add 2.5 to 5 pounds from last week, even (especially!) if you were using a band. Jumping between bands is very tough to do, but adding weight to your back is a good way to bridge the gap.

If you’re new to this pull up work, pick a difficulty that makes the first 6-8 sets smooth and the last 2-4 tough.

Workout of the Day
3 rounds for time:
20 overhead lunges
20 push ups
400 meter run

18 minute time cap

This is the second of three workouts with a 115/85 pound bar that we’ll be seeing this week. Next week it’s three at 135/95!

Breaking down the time cap to 6 minutes per round, you can estimate that each movement should take no more than roughly 2 minutes to complete. Scale the lunges so that you never drop below a set of 5. 60 push ups isn’t a huge volume, but you don’t want them to slow to a grind, so keep the difficulty low enough that you’re still confident on sets of 3 by the third round. Run fast! Consider a 200 or 300 if the full 400 will take substantially more than 2 minutes.

standard: 95/65
rx: 115/85
sport: 135/95
metcon: 5×2:00 on, 1:00 off