superset set with Strict Pull-Ups "Cluster" Sets for example (3 x 5/3/2). Look at adding one or 2 more reps this week.
Rest :25 sec rest between Clusters. Use a load or level of assistance (modifying to challenging Ring Rows as needed) that allows you to perform at least 6 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 in each set.
Metcon (AMRAP – Rounds and Reps)
5 rounds: 2 min AMRAP 15 Down Ups 20 KB Push Press 24/16kg 2 min Rest
superset set with Strict Pull-Ups "Cluster" Sets for example (3 x 5/3/2). Look at adding one or 2 more reps this week.
Rest :25 sec rest between Clusters. Use a load or level of assistance (modifying to challenging Ring Rows as needed) that allows you to perform at least 6 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 in each set.