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Month: January 2015

Ben uses all the toys for a 1RM pull-up.
Ben uses all the toys for a 1RM pull-up.

Front squat 3-3-3

2-4-6-10-14-10-6-4-2 reps of:

Thrusters (95/65 lb.)

25 double-unders between every round

Skills

5 sets of 3 strict weighted pull-ups or pull-ups with the least assistance possible

Rest 2-3 minutes between sets

5 sets of 3 strict weighted ring rows or ring rows with the least assistance possible (no hip movement or “baby kips” allowed)

Rest 2-3 minutes between sets

10 minutes of practice on handstand holds or walks