New to CFT and have some questions, hope someone can help

[JEICHERLY]

I just finished reading the CFT manual and I have some questions.  1. Are the Pull ups and or lat pull downs added into the UDP set or are they done at the end of the core exercises before the post-fatigue?  2. Also, can someone give me a sample workout with at least 3 udp sets ?  thank you.

[Theo]

okay, so i don't have the book as i lent it to a friend but i'll try n help.

i dunno about your first question, i don't honestly think it matters.

 a sample workout would be summin like this

Pre fatigue - sprint intervals

UDPyramids - pull ups 15 -14 blah blah blah -2-1 (reps, each time you do one less that the preceding effort)
                  deadlifts 15 -----------------------------1
                  squats    15-----------------------------1
         handstandpress 15-----------------------------1

Core stuff

Post fatigue - frog jumps

i think that's got it all. just to clarify, this workout will get you fit but it's not a one size fits all. if you're an athlete you'll need different workouts to get complete performance improvement.

all the best

[ishina]

Do you actually practise workouts like this, wolf?
It sounds practically impossible to accomplish without application of some longer pauses between (super)sets.

[Theo]

oh god no, lol this is just a template
 
the exercises are interchangeable, the one i listed would be tough for the most seasoned athlete.

the handstand UDP would be agony, asides i can't spend much time in that position, seriousss bloodshot eyeslol.

i train hard but i have my limits, my anaerobic capacity wouldn't hold up to that. i take pauses sporadically to keep going.

i'm currently fascinated with olympic lifts, i've read that studies show that olympic lifters (generally) can run faster than sprinters and jump higher than high jumpers.

and i've ordered a 230lb barbell that should be here soon. should be fun