Select Page

A. Weighted pull-ups – 5-4-3-2-1 reps. Start with a weight that allows you to do only 5 reps, and use it for all five sets. If you’re not yet able to do pull-ups, do slow, controlled, tough hinge rows using the same rep scheme. Make the later reps longer if you can.

B. 3 max effort sets of barbell rows. Use roughly the same weight as you did for the row EMOMs over the past few weeks.

C. From Aug 30 2018:

For time:

21 deadlifts (225/155 OR 50-55%, whichever is less)

Run 400 m

15 deadlifts

Run 400 m

9 deadlifts

Run 400 m.