Thursday – Jan 22, 2026

Thursday

A1) UB Pull Work

Weighted pull up

5 sec lower for 5 reps for 5 sets

**if you can’t do with weight then do no weight, if you can’t pull up, then jump and get your chin over and do the 5 sec lower. You can also do barbell inverted rows here too

A2) dynamic iso bench press.

pause for 3 sec. @ 1/2 way down for all reps for 6 reps x 5 working sets

add 5-10 pounds this week

have 3 warm up sets here and leave 1-2 RIR

B) gymnastics breathing work.

1 rope cilmb or 3-5 strict pull ups

:20 static p-lette dip hold

x5:00

rest :90

1 wall walk or SHSPU or 5 loaded push ups

:10 static chin over bar hold

x5:00

C) Sprint Work.

Teams of 3 – sprint effort –

**switching however you want

100cal run or bike

100cal row