A. Weighted Pull Ups or Pull Up Negatives
Weighted Pull Ups
Build to a 1RM in 10 mins
or
Pull Up Negative
Every 2 mins for 5 sets perform 3-5 slow controlled negatives
EMOM 25
– 3-6 Bar Muscle Ups
– 6-8 SL DB Step Up
– 3-6 Strict HSPU
– :30 AMRAP Double Unders
– REST
Purpose and Desired stimulus:
– Working upper press/pull in different ways today (strength, Eccentric, Dynamic)
– Upper Pull/press strength
– Upper pull/press dynamic skills
– Upper pull/press endurance
– working with clock to get more work done and controlled rest intervals
– Lunge pattern work
– Lunge pattern work
– Double Under Practice
– Manageable sets during EMOM
– Mixed modal gymnastic focused conditioning; open training
Scale to ensure the desired purpose and stimulus are met with the following
Scaling options:
– Stick to either weighted pull up or negatives, negatives can also be weighted
– If a pull up bar is not possible segmented ring negatives can be used