WORKOUT
“Custer” (RX’d)
5 Sets:
15/12 Calorie Bike
12 Handstand Push Ups
15m DB Lunge 2×22,5/15
-rest 1:1-
SKILLS AND DRILLS – Strict Pull-up – Week 4:
Advanced:
3 sets of 45-60 Second Dead Hang (Rest 1:00 btwb sets)
-into
3 sets of 8-10 negative pullups (Rest 1:00 between sets)
-into
3 sets of 5-7 assisted pull-ups (Rest :30 between sets)
-into
3 sets of 3-4 unassisted pullups (Rest :30 between sets)
Intermediate:
3 sets of 30-45 Second Dead Hang (Rest 1:00 btwn sets)
-into
3 sets of 5-8 negative pullups (Rest 1:00 between sets)
-into
3 sets of 3-5 assisted pull-ups (Rest :30 between sets)
-into
3 sets of 2-3 unassisted pullups (Rest :30 between sets)
Beginner:
3 sets of 20-30 Second Dead Hang (Rest 1:00 btwn 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 (Rest :30 between sets)
MAYHEM AFFILIATE
3-2-1…GO