TUESDAY

General Prep:

2 Sets: For Quality

:30 Jump Rope

6 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

:10 Dead-Hang + :10 Active Hang

10 Ring Rows

Weighted Pull-Ups

Every 2:00 x 5 Sets

3 Reps for Max Load

Level 2:

5-7 Banded Strict Pull-Ups @ 31x1 Tempo

Coaching Notes, Strategy, and Goals

Start at a moderate heavy load and increase to a max for the day

Goal: Building to 90% of 1RM (If you tested the 1RM from a few months ago or have that logged)

Stimulus: Gymnastics Absolute Pulling Strength 

Level 2:

Every 3:00 x 5 Sets

35 Double Under’s

15 Dumbbell Bench Press

8 Burpee Pull-Ups

Dumbbells: 2 x 17.5/12.5kg

Conditioning

Every 3:00 x 5 Sets

50 Double Under’s

15 Dumbbell Bench Press

10 Burpee Pull-Ups

Dumbbells: 2 x 22.5/15kg

Coaching Notes, Strategy, and Goals

Goal: Complete each round in 2:00–2:30, allowing at least :30 rest per interval

Stimulus: Upper body stamina and high-skill density with aerobic repeatability

RPE: 8/10

Primary Objective: Move through the bench press unbroken or in 2 quick sets to maintain round consistency

Secondary Objective: Control breathing during the double under’s to preserve grip and push the pace on the burpee pull-ups. The goal is to complete the Burpee Pull-Ups in under 1:00.