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

Just one more week of pull ups after this!

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
4 rounds:
1 minute of lateral burpees
1 minute of push jerks
1 minute of calories
1 minute of rest

Today is the second of three workouts featuring a 135/95 lb bar. The final one will be on Saturday, and is a repeat from July.

Use a weight that lets you do two or three sets of 5-10 reps in each one minute interval. Keep a strong pace on the lateral burpees and calories, but save enough gas in the tank that you can sustain your output and maintain solid technique on the push jerks across all 4 rounds.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 4×3:00 on, 1:00 off