A) Strict Overhead Press
– Set 1 – 5 reps @ 50%
– Set 2 – 5 reps @ 60%
– Set 3 – 5 reps @ 70%
– Sets 4-9 – 3 reps @ 85-90%
– Set 10 – 10 reps @ 75%
Rest 90 seconds to 2 minutes between sets.
– last week of accumulation cycle
B) EMOM x 15 min
Minute 1 – Strict CTB pull-ups AMRAP +1-2
Strict chin to bar pull-ups AMRAP+1-2
Strict banded chin to bar pull-ups AMRAP +1-2
Minute 2 – Handstand Hold x 30-45 seconds (can be done free-standing, heels to wall, nose and toes to wall, or off box)
Minute 3 – Unbroken Double-Unders x 50 reps OR
60 power singles
Extra credit:
– 8-10 DB bent over rows @ 20X1; R30S between and after both arms
– 20 hollow rocks; R90S x 3 sets