7 reps @ 60% of 1RM
5 reps @ 75%
3 reps @ 90+%
Rest as needed between sets.
Then, 6 rounds of:
8 Box step @ 3/4 BW
4 L-pull-up/ L-chin-up (or :20 sec. L-sit + 4 attempts + 4 negatives each round)
Box step: Demand upright posture and lots of tension- Drive through the hip and up (not forward) in each step. Today, before scaling weight, change the height of the stepping platform- chosen height should not put the knee above the hip.
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!