Deadlift: 7 – 7 – 7 – 7
Reference the deadlifts from the Saturday session a couple week’s ago; that’s the intend(ish) loading for these sets of seven.
Strict Pull Ups: 5 x 1
Today’s five working sets of one strict pull ups will be done as slow as possible. Athletes will initiate the pull, get their chin above the bar, and return to a hollow hang taking as much time as possible to do so; don’t hold the chin above the bar for an extended period, we’re looking for a slow pull and a slow descent.
Three rounds for time (w/ a partner):
100 Alternating Wall Ball Shots (20/14)
400m Medicine Ball Run
The total volume per athlete on the wall ball shots is one hundred and fifty repetitions. The wall ball are done tossing the ball back and forth between partners. Athletes will trade of as needed on the medicine ball runs.