WORKOUT
“Pavlova”
AMRAP 20
25/20 Calorie Row
100 Single Unders
SKILLS AND DRILLS Strict Pull-up Progression – Week 5
Advance:
3 sets of 45-60 Second Dead hang
-Rest 1:00 between sets
-into
3 sets of 8-10 negative pullups
– Rest 1:00 between sets
-into
3 sets of 3-5 unassisted pull-ups
– Rest 30-seconds between sets
Intermediate:
3 sets of 30-45 Second Dead hang
-Rest 1:00 between sets
-into
3 sets of 5-8 negative pullups
– Rest 1:00 between sets
-into
3 sets of 2-3 unassisted pull-ups
– Rest 30-seconds between sets
Beginner:
3 sets of 20-30 Second Dead hang (toes touching the ground) with an overhand grip )
– Rest 1:00 between sets
-into
3 sets of 5-8 negative Ring Rows/pull-ups to a box
– Rest 1:00 between sets
-into
3 sets of 3-5 Ring Rows/ assisted pull-ups (use a band or machine to assist with the pull-up)
-Rest 30-seconds between sets
MAYHEM AFFILIATE
3-2-1…GO