"The quest for pullups"

In Teams of 2:

Manual Resistance Pullups

6 sets of:  

1 manual resistance pullup plus 1 strict pullup as fast as possible.  

*1 partner holds their chin over the bar at max effort while the other partner grabs their legs or waist and pulls them to the bottom position, allowing approximately 5-7 seconds for the person to get to the bottom position.  Once they hit the bottom of the pullup, the partner releases and allows them to complete one strict pullup as fast as possible.  

 

For Time:  (20 min cap)

30 Step up to 20" box with 45/25# plate

30 slam ball @ 50/40

60 Double Unders

30 Thrusters @ 95/65

30 Wallball @ 20/14

30 Ring Dips

3 Sled pulls @ 95/45

 

Level I

Manual resistance pullup is manual assistance to allow for a 5-7 second negative pullup.  Assistance is then provided to force a strict pullup in less than 2 seconds.   

 

-then- 

30 Step up to 20" box with 25/45# plate

30 slam ball @ 20

60 Double Under attempts

30 Thrusters @ 45/35/15

30 Wallball @ 14/10

30 Ring Dips w/band

3 empty sled pull 

 

Level II

...as Rx'd

 

Level III

1 Manual resistance pullup plus 3 strict pullups as fast as possible.  

-then- 

30 Step up to 20" box with 95/65# bar in front rack

30 slam ball, alternating sides @ 50/40

60 Double Unders

30 Thrusters @ 95/65

30 Wallball @ 20/14

30 Ring Dips

3 Sled Pull @ 180/90

 

 

Competitor Homework

3 Rds @ 85% perceived effort

3 Push Press @ 155/115

4 Push Jerk

5 Hang Clean  

6 Squat Clean

Rest 1:1

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