A. Pull-up strength:
- Optional: For those of you who are proficient with toes-to-bar and pull-ups, you can try bar pullovers. I find the second version described in the video to be a bit more effective (i.e. do a pull-up first, then pull your legs over the bar). Aim for 3 sets of 5 if possible.
- 3×5 strict “perfect pull-ups” (see this video for a demo and explanation, or if you just want to check out a muscular Aussie guy doing some pull-ups). Side note: these are very difficult to do correctly. Scale to Bulgarian ring rows. A harder variation is shown here. You may also scale these by using a barbell and doing rows underneath that.
- 3 max effort sets of easy ring rows.
B. 10 minute AMRAP of:
16 barbell push presses (95/65)
8 pistols per leg.
C. 3 max effort sets of hollow or tuck rocks.