GAMES - SESSION 13
Complete option #1 or #2 of the following for time:
Option #1 (If you can do weighted strict pull ups)
MAX REP Weighted Strict Pull Ups (60% 1RM)
- Immediately match this number doing unweighted strict pull ups...
- Then immediately match this number again doing unbroken Kipping CHEST TO BAR Pull Ups
Option #2 (If you do Bodyweight only or band assisted pull ups)
MAX REP Strict OR Band Assisted Pull Ups
- Immediately match this number doing Kipping pull ups
(Use little to no band, if possible)
- Then immediately match this number again, but doing a pull up hold (Take your reps X 2)
REST 3 MINUTES between each full round...
Decrease the pull up weight (60%, 40%, 20%1RM) OR the band tension you use each round... We will do 3 total rounds...
POST WORKOUT: Hip & Hamstring Strength...
Glute Hamstring Raises (Band Assisted out of a rack)
Max Time L-Sit Hold
3x:20-:30 each sets