Superset set with Strict Pull-Ups "Cluster" Sets for example (4 x 5/3/2)
Rest :25 Seconds between sets and 2:00 between "clusters." Use a load or level of assistance (modifying to challenging Ring Rows as needed) that allows you to perform at quality reps each cluster.
This involves doing multiple challenging but submaximal effort sets. The key is to push just shy of muscular failure and not beyond it.
Metcon (AMRAP – Rounds and Reps)
7 Min AMRAP 20 Single Arm KB push presses 24/16kg 40 double unders
Superset set with Strict Pull-Ups "Cluster" Sets for example (4 x 5/3/2)
Rest :25 Seconds between sets and 2:00 between "clusters." Use a load or level of assistance (modifying to challenging Ring Rows as needed) that allows you to perform at quality reps each cluster.
This involves doing multiple challenging but submaximal effort sets. The key is to push just shy of muscular failure and not beyond it.