Session P3 W1
As fast as possible, perform 21, then 15, then 9 repetitions of the following movements:
- Shoulder-to-overhead (you can perform a Shoulder Press, Push Press, Push Jerk or Split Jerk)
- Chest to Bar Pull-ups
You will perform 21 reps if the shoulder to overheads, then 21 chest to bar pull-ups, then 15 shoulder to overheads and 15 chest to bar pull-ups, 9 shoulder to overheads and 9 chest to bar pull-ups.
If you cannot perform the movements due to fatigue, take a long break between segments of the workout. Or you may reduce the rep-scheme to 15-11-9, or reduce the load of the bar or scale the pull-ups to regular pull-ups or assisted pull-ups. The key of this workout is to use your hips as you become more and more fatigued.