Workout #1:
Set 1: 6x
5 Bench Press @ 4 chains + (135#-155#-175#-185#-185#-185#)
2 Strict C2B Pullup @ (45#-50#-55#-60#-70#-80#)
*weighted pullups are max effort... working up to 2RM
Set 2: 5x
10 Strict Press/Push Press @ 135#
100 Single Unders
10 Double Unders
Set 3:
50 Ring Pushups (feet above rings)
Workout #2:
Recovery Run
Notes:
Set 1 - add weight until you can only manage 5 reps of the bench. The actual max effort focus is on the pullups. I call for strict because kipping with that much weight hanging between your legs can result in injury.
Set 2 - Do strict presses until failure, then complete the reps through 10 with push presses. Yes, I suck at jumping rope, so the SU/DU stuff was to 1 - keep my heart rate up and 2 - get some practice with DUs.
Set 1: 6x
5 Bench Press @ 4 chains + (135#-155#-175#-185#-185#-185#)
2 Strict C2B Pullup @ (45#-50#-55#-60#-70#-80#)
*weighted pullups are max effort... working up to 2RM
Set 2: 5x
10 Strict Press/Push Press @ 135#
100 Single Unders
10 Double Unders
Set 3:
50 Ring Pushups (feet above rings)
Workout #2:
Recovery Run
Notes:
Set 1 - add weight until you can only manage 5 reps of the bench. The actual max effort focus is on the pullups. I call for strict because kipping with that much weight hanging between your legs can result in injury.
Set 2 - Do strict presses until failure, then complete the reps through 10 with push presses. Yes, I suck at jumping rope, so the SU/DU stuff was to 1 - keep my heart rate up and 2 - get some practice with DUs.
