For time: 50 strict pull-ups
** Every time you break, complete 10 barbell front rack walking lunges.
♀ 125-lb barbell
♂ 185-lb barbell
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Stimulus and Strategy:
Today's workout combines a heavy lunge variation along with a high volume of strict pull-ups. You'll complete a set of strict pull-ups, then perform 10 lunges. Repeat this pattern until you complete 50 reps. Do not do another set of lunges after completing the final pull-up. A blistering pace is not the goal for today. The lunge weight should force you to rest before picking up the bar, and the pull-up volume should force you to rest to complete the reps. The lunges start from the floor. Plan to do at least 10 unbroken reps for the first two sets. If you move quickly, increase the weight. The pull-up volume is challenging, so plan to start with a variation that allows for at least 7 reps to start. Reduce the pull-up volume or cap your effort at 8 attempts. Do not perform more than 7 lunge sets today.
Intermediate option / For time: 30 strict pull-ups
** Every time you break, complete 10 barbell front rack walking lunges
♀ 75-lb barbell
♂ 115-lb barbell
Beginner option / For time: 30 banded strict pull-ups
** Every time you break, complete 10 dumbbell goblet hold walking lunges
♀ 15-lb dumbbell
♂ 25-lb dumbbell