Warmup - 10 min pyramid

10 KB swings 25/35 on min 1
15 KB swings 25/35 on min 2 
20 KB swings 25/35 on min 3
25 KB swings 25/35 on min 4
30 KB swings 25/35 on min 5
30 KB swings 25/35 on min 6
25 KB swings 25/35 on min 7
20 KB swings 25/35 on min 8
15 KB swings 25/35 on min 9
10 KB swings 25/35 on min 10

Workout -”Hatfield Pulls”

Perform 4 "giant sets" of the following:

6 chinups (strict)
12 bent rows AHAP
25 Aussie pullups

Post weights used and “Rx” (or scaled version) to comments.

Daily Extras - 

Come all the way down the hill with the rest of the jump squat pyramid.

30 jump squats on min 6
25 jump squats on min 7
20 jump squats on min 8
15 jump squats on min 9
10 jump squats on min 10

Workout Notes:

  1. We are continuing with our atypical programming this week. We hit you all over on Monday with a push/pull/squat/core/cardio, Tuesday was a push, and today (Wednesday) we are going to be pulling.

  2. We are stacking the chinups today. Sshhh…it’s ok. Remember, we like to stack.

  3. Want to know where "Hatfields" come from? Hatfield: What, How & Why 

  4. Chinups are done palms facing you with strict form today. 

  5. Having trouble with CUs? Try them assisted with stab ball or pulldowns on the Smith machine.

  6. Use a little monkey motion on those rows if you need to.

  7. Biceps are going to hammered after this. If you get arm swelling from Aussies, consider scaling. 

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