Posts Tagged ‘pull ups’

general warm up (15 minutes)

weight plate orbits x 20 reps

rotation push ups x 20 reps

kettlebell figure 8’s to hold  x

resistance band archer pulls x 20/20 reps

specific warm  up (5 minutes)

strict pull ups practice

strength (10 minutes)

strict pull ups x max reps in 10 minutes

conditioning/accessory work (2 rounds)

Grinder Kord flys x 10 reps

Grinder Kord reverse flys x 10 reps

wrist roller x 10 reps

 

 

There is one more station I accidentally deleted the video for.

3 reps at each station x 4 rounds

general warm up (10 minutes)

rotation push ups x 20 reps

jumping jacks x 50 reps

windshield wipers x 20 reps

specific warm up (5 minutes)

Gallows pull up circuit** practice

**mixed implement pull ups, change implements on each set

strength (20  minutes)

Gallows pull up circuit x max. reps in 20 minutes

conditioning/accessory work (2 rounds)

dumbbell pull overs x 10 reps

resistance band archer pulls x 25/25 reps

resistance band pull a parts x 50 reps

 

general warm up (10 minutes)

clock push ups x twice around the clock

mountain climbers x 100 reps

hollow rocks x 15 reps

Adex club barbarian pull overs x 25 reps

specific warm up (5 minutes)

weighted pull ups/dips set up and light practice

strength (4 super sets)

one super set = weighted pull ups x 5 reps + weighted dips x 7 reps

conditioning/accessory work (3 super sets)

one super set = recline bar rows x 10 reps + bench dips x 15 reps

 

 

 

general warm up (10 minutes)

kettlebell figure 8’s x 50 reps

windshield wipers x 20 reps

kettlebell goblet squats x 20 reps

recline bar rows x 15 reps

specific warm up (5 minutes)

strict weighted pull ups set up and light practice

strength (20 minutes)

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

conditioning/accessory work (3 rounds)

Grinder Kord reverse flys x 15 reps

double dumbbell rows x15 reps