Fri Apr 21 "Hell N Back"

Move

1) 5 Sets of 5 Pull-ups + 5 Deadlifts @ moderate load

2) 6 Rounds:

200m Run
10 Deadlifts @ 60%
6 Jumping Pull-ups (Or Ring Rows)

Workout of the day

1) 5 x 30% Max Ring Muscle-ups (or Pull-ups) + 1 Deadlift @ 80%

2) “Hell N Back”

3 Rounds For Time:

400m Run
21 Deadlifts @ 185/135
12 Chest-to-bar Pull-ups

Stimulus

1) Build up to 80% of your best deadlift while warming up your skilled pulling movement (ie if you are working on banded kipping pull-ups, bar muscle-ups, etc.). Then, do 30% of your max set of pull-ups (ie do 3 if your max is 10) immediately followed by 1 deadlift @ 80%. Rest 1-2 minutes and complete a total of 5 sets

2) Aim for fast runs/bike and big sets on both deadlifts and pull-ups. Goal is to complete each round a bit faster than the previous (negative splits) with the potential for unbroken sets in the last round. 15 minute cap