A. 5 rounds of the following combination: 3 presses + 3 push presses + 3 push jerks. Use the same weight as last week.
B. Pull-up strength – 3 max effort sets of pull-ups (pronated grip), then 3 ME sets of chin-ups (supinated grip).
If you’re not doing unassisted pull-ups, you can do the same series using foot-assisted pull-ups on a barbell OR work on pull-up negatives (3-5 reps, aiming for 20-30 seconds each).
C. 3 rounds, not for time:
– 5 single leg deadlifts (2 KBs or DBs) per leg. These should be as heavy as possible, making sure you brace the core and load the hip, the same as with a regular deadlift.
– Max effort med ball planks.