Perpetual Fitness – Perpetual Overload

Skill/Strength

Metcon (No Measure)

[Weighted] Eccentric Pull-ups

3×5 @ :05 @ +10-15 Pounds Over 1RM

*Every :90

Strength

Pull-ups

Set 1: 15 Wide Grip Pull-ups

Set 2: 15 Narrow Grip Pull-ups

Set 3: 15 Neutral Grip Pull-ups

Set 4: Max Unassisted immediately into Max Assisted

*Every 2:00

DB Hammer Curl

Set 1: 20 Reps

Set 2: 15 Reps

Set 3: 12 Reps

Set 4: 1 Half Rep from the Bottom into 1 Full Rep, 7 times thru (14 total reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

Underhand Bentover Barbell Low Row (95/65 | 75/55 | 65/45)

10 Reps with a 10s Hold at the Top into 9 Reps with a 9s Hold into 8 Reps with a 8s Hold….all the way down to 1. Use a moderate weight.

*10-sec Hollow Hold Every Drop.

Metcon (AMRAP – Rounds and Reps)

TBD