Spend 2 minutes in Z1
Then, 2 rounds
15 push-ups w/2 shoulder taps @ top
10 hollow rocks
:15 HS hold
10 KB SDHP
Banded shoulder mobility to prep for the Push Jerks
Push jerk – 3.2.1 wave format
*3 waves total building to a heavy single
15 min AMRAP
Buy out – 1000m run
Let’s see if the weather holds off. But here we go, prepping for Murph.
Pull-up Program Week 6
Five maximum effort sets. Rest :90 between each set.
Look back to what you hit for sets last time and try to add to it. You are more likely to hit higher numbers in the last two sets before you add a ton of reps to the first three.