Warm Up Drills
I. Row 750m (Damper 4)
II. 3 Rounds of
5 x Deadhang Pull-ups
10 x Push-ups (CFGS)
15 x Wall Squats
III. Mobility
Impact/Focus: Weighted & Deadhang Pull-ups
Choose from the options below based on current ability/skill level:
I. Weighted Pull-ups 5 x 5
II. Deadhang Pull-ups 5 x 5
III. Banded Pull-ups 5 x 5
IV. Negative Pull-ups 5 x 3
Post sets/reps/loads to comments.
“Pushing Diabolic III”
21-15-9 for time of
Row (Kcal)
DB Shoulder to Overhead (50/35lbs)
Ring Dips
KB Swings (32/24kg)
Post scores to comments.
Pushing Diabolic III 15:58 40lb/24kg
Weighted pull-ups 5 x 5 20kg
Pushing diabolic III 16:47 (Mod w/20kg KB swings)
Weighted Pull Ups: 20# x 5:
Pushing Diabolic III: 18:00 (35#/24kg)
14:00 (50lb DB/32kg KB)