Continuous rotation of these two until you cannot do ONE pull-up. No rest, no pause.
20 pound Wall-ball, 25 shots
Continuous rotation of these two for five rotations. No rest, no pause.
Glute-ham raise 10 reps
Hang from bar raise knees to elbows 10 reps.
The "Wall-ball" drill is performed from a deep squat EACH rep.
The ball is shot overhead two feet above reach.
"The more you sweat in peace, the less you bleed in war."
- Adm. Hyman G Rickover
Dr. Winett, again, on high intensity training and periodization.