(Photo: Disassembly, V.2. 2009.)
3 x 3 @ 85% of 2RM
3 x 7 @ 60%, each with 3/1000 hold in lock-out
Rest as needed between sets. If a set requires interruption make as minor a weight adjustment as possible and continue uninterrupted. When scheme is listed as “3 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight.
Then, 5 minutes of:
:15 sec. rest
Choose most challenging variation possible in each round, and be ready to move when rest clock ends; Hustle, work hard, and get out what you put in.
Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.
Then, choose either 50 reps or 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Band crawl (Minimum 12ft. distance @ 3 x 1″ band W, 4 x 1″ band M)
50 reps are to be completed as quickly as possible- ideally, inside the 3-minute mark.
Tabata interval: Count reps in all rounds– keep effort high and pace strong, and attempt to match reps throughout- ideally, totaling over 50.
And finally, “Time under tension”:
Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!