Archive for the ‘#strict pullups’ Category

general warm up (10 minutes)

Americanas x 50 reps

Sanddune hand walks (fingertips) x 50 reps

Adex mace barbarian walking lunges x 100 feet

Adex club halos x 15/15 reps

specific warm up (5 minutes)

weighted push ups, dips, & pull ups set up and light practice

strength (4 rounds)

weighted push ups, dips, & pull ups x 5 reps each

conditioning/accessory work (2 rounds)

kettlebell pull overs with isometric leg lift x 15 reps

Bulgarian split squats x 10/10 reps



general warm up (10 minutes)

kettlebell swings x 50 reps

rotation push ups x 30 reps

dips x 10 reps

recline rows x 15 reps

specific warm up (5 minutes)

keg squats/weighted pull ups set up and light reps

strength (4 rounds)

keg squats x 7 reps followed immediately by weighted pull ups x 3 reps

conditioning/accessory work (2 rounds)

Adex club heavy front cleans x 5 reps

Adex mace “10-to-2” x 15 competition reps









general warm up (10 minutes)

resistance band pull a parts x 100 reps

Adex club inside mills x 20/20 reps

rear bear crawls x 100 feet

Adex mace 360’s x 40 reps

specific warm up (5 minutes)

weighted pull ups set up and light reps

strength (20 minutes)

weighted pull ups x 3/3/3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

recline bar rows x 10 reps

seated close grip rows x 10 reps


20161117_142651I love pull ups, all kinds of pull ups!

However, doing them on an extra thick bar is very humbling, especially if you are used to doing a lot of them.

It is well worth seeing your number of reps drop as you get stronger in a more challenging way (at least it is for me).

I like to pair thick bar pull ups with suspension training.

It’s a great combination since the suspension work is usually quite a bit higher in volume.