4 DB Devils Presses (50/35 lb.)
6 Chest-to-Bar Pull-ups
We’ve got some heavy DB work, a good amount of gymnastics volume, and a lot of rounds. ;) Today’s couplet will be working the pull and press much like yesterday, but in different planes. The Devils Press load for today should be pretty darn heavy for 4 reps—so challenge yourself!
The Devils Press will be muscularly taxing on the hamstrings and shoulders, and will require a lot of effort breathing-wise. The C2B Pull-up will be taxing on the upper back and pull, but is unloaded, so it will give the body a chance to recover in this aspect (although not a full recovery, because the hips will be utilized in the kip!).
Both movements become easier the more you use your hips. Try to reinforce this aspect of movement today, as your shoulders and upper body may be a bit taxed from yesterday’s effort. The loading on the Devils Press should be something you REALLY have to use your hips for, as it’s an aggressive load. Choose a weight with which you can perform all 4 at a steady pace—do these slowly, yet sustained.
You should be able to perform the Chest-to-Bar Pull-ups unbroken for the first half of the workout, and may break them up into 2 sets when the fatigue of the Devils Press and prior Pull-ups sets in.
You’ll start off completing about 1 round per minute, then may be a bit slower toward the later rounds. Aim for finishing times around 10-15 min.