7, 5, 3- 3- 3+
Rest as needed between sets. Begin at approx. 40% of standard bar 1RM, and end at 75% (provided set of 3 stays uninterrupted). Goal is challenging sets with sound positioning throughout. Weight increases each set (denoted by commas between) until 3, and then remains the same (denoted by dashes). If possible, final set extends past 3 reps.
12 x 2 @ most challenging variation possible in each
Rest up to 1 minute between each set of 2 (based on difficulty of movement), and scale pull-up to your full ability in each round. When scheme is listed as “12 x 2” it always refers to “Sets” x “Reps”.
Pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, strict, negative. No kip, no butterfly.
And then, 10 aggressive minutes of:
:20 sec. Airdyne @ 100%
Complete as many rounds as possible, and hustle on the switches.