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

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.

We’ll be hitting jump rope and strict pull up work in our skill sessions on a weekly basis for the next month or so. If you’re keen on working on these movements, check any days that you missed if you want to make them up during open gym!

Workout of the Day
AMRAP in 12 minutes:
10 box jump overs
8 push jerks

Every 3 minutes, including at the start of the workout, run 200 meters.

Pick up where you left off when you get back from each run.

Use a push jerk weight that makes it tough to decide whether or not you should break the 8 reps into 2 sets each round. Focus on maintaining good positioning and technique on these movements; the box jump over and the push jerk both require your full control and attention to be safe at high speed and volume. Keep a quick pace on the run if you can so that you have plenty of time to chip away at the AMRAP!

standard: 75/55 pound bar, 20/12 inch box
rx: 115/85 pound bar, 24/20 inch box
sport: 115/85 lb bar, 24/20 inch box, 300 meter run (To the first corner past the 200. Make sure you don’t confuse anyone!)
metcon: 3×3:00 on, 1:00 off