Warm-up:
-Muscle up or kipping pull up practice on bar, work on generating a good swing and quickly pulling up as if you were grabbing onto the top bar of the rack above you. Practice for 3 mins.
- 3x8 chest to bar pull-ups OR assisted pull-ups (20 reps) -- get a total of 20 reps broken down into manageable sets -- maybe 4, 4, 3, 3, 2, 2, 1, 1. Take 5 mins to do this.
Lift: Deadlift 5x5, use 80-85% or if the heavy weight is bothering your back try an easy 3 sets of 8. Rest 2 min between sets.
then if you're still feeling lively:
"20's" Chipper for time
-20 Front squats (65 or 95lbs)
-20 Push-presses (65 or 95)
-20 K.B. swings (53 or 35)
-20 double unders or singles
Stretch: lat stretch on box (knees on ground, cow position, elbows on box), plenty of foam rolling
-JD
5x5 deadlifts at 173lbs. Felt good. 20's in 5:30, front squats and KB swings all at once, push presses in sets of 5, DU's in sets of 1-2.
ReplyDeleteAnd before all that, 16 eccentric pull-ups following a max hold at the top
ReplyDelete