Vertical pull variation:
HFCU Options
0-3 chin-ups - Workout A - 1, 1, 1, 1
3-5 chin-ups - Workout A - 3, 2, 1, 1
5+ - As prescribed
Ham-curl variations:
BW ecc. > Band-resisted > SL ecc. x 5-10 p/s > BW > SL x 5-8 p/s
Side-plank variations:
Kneeling > BW > Weighted
Mobility finisher - 3 rounds of:
- DB arm-bar x 5 p/s
- Counterbalance Kang squat x 5
- Feet elevated downward dog x 5
HFCU: Max, -1, -1, Same >5 Weighted chin-up 5RM >1 Bodyweight <1 Band-supported 1.5 chin-up Strength accessory - 3 sets of: - Back extension hold x 30 sec. - Band overhead tricep extension x 10-15 -
Conditioning finisher - 3 rounds of: - KB swings x 20 - Burpee x 10 Mobility cool-down - 1 round of: - Toe-touch hold x 30 sec. + wide toe-touch hold x 30 sec. - Bench hip-flexor stretch x 30 sec. p/s
HFCU - Max, -1, -1, -1, -1 >5 Weighted chin-up >1 Bodyweight <1 Band-supported 1.5 chin-up Recovery Conditioning Circuits - 3x7 mins at RPE 6: 1. Landmine shoulder-to-shoulder press x 8 p/s (2-3 RIR)
