8/6/2024

City of Cowboys and Culture

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
3-6-9-12-15-18-21
Dumbbell Push Press (50s/35s)
Box Jump Overs (24/20)

Independence
3-6-9-12-15-18-21
Dumbbell Push Press (35s/25s)
Box Jump Overs (20/16)

Liberty
3-6-9-12-15-18
Dumbbell Push Press (light)
Box Step Ups (20/16)

• Target time: 8-10 minutes

• Time cap: 14 minutes

Strict Pull-ups: Week 3

Freedom:
3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip)
- Rest 1:00 between sets
-into-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)
- Rest 1:00 between sets
-into-
3 sets of 5 pull-ups (use a band to assist with the pull-ups if needed)
- Rest 30-seconds between sets

Independence:
3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip)
- Rest 1:00 between sets
-into-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)
- Rest 1:00 between sets
-into-
3 sets of 3 assisted pull-ups (use a band to assist with the pull-up)
- Rest 30-seconds between sets

Liberty:
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip)
- Rest 1:00 between sets
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)
- Rest 1:00 between sets
-into-
3 sets of 3 Ring Rows/assisted pull-ups (use a band to assist with the pull-up)
- Rest 30 seconds between sets