Let’s PULL together and knockout 15.2!




For as long as you can:

From 0:00-3:00
2 rounds of:
10 overhead squats, 95lb/65lb
10 chest to bar pull ups

From 3:00-6:00
2 rounds of:
12 overhead squats 95lb/65lb
12 chest to bar pull ups

From 6:00-9:00
2 rounds of:
14 overhead squats, 95lb/65lb
14 chest to bar pull ups


Last week the workout was pretty much toes to bar. This week, Chest to bar pull ups. Break up the chest to bar pull ups early! I know most of you will hear that beep and completely forget any of this, but just try! Get that bar in the overhead squat position and find a nice rhythm. Remember to breath, and find a smooth pace to maintain your overhead squats, don’t go kamikaze. Minimize lateral movement in the overhead position, keep shoulders pinched back and in the correct position (don’t push the bar away AKA shoulders shrugged or “active shoulders”!).

Again, pull ups need to be broken up. Tape your hands/ wear some gloves. Take care of your mitts! Depending on how many you can string together, many of us we will choose the good ole BIG-KIP-BIG- CHEST-BANG style pull ups. One chest to bar, drop, repeat. If this is the case, remember to breath, get your hips all in the mix (violent thrusts!), and drop once the chest hits to keep grip strength from fatiguing.

If you can string chest to bar pull ups, break them into small sets, prolong the singles for as long as possible. For example,




all with very short rest periods. focusing on catching your breath. Use the clock to dictate your rest periods. 5 seconds. Oh no I’m starting to feel fatigue, 10 seconds. etc. Prolong singles for as long as possible!  During the rest period, focus on your breathing and game plan! Lets have some fun!