WORKOUT
“Blast this Christmas Music” (RX’d)
20 Squat Snatch 42,5/30
30/24 Calorie Bike
40 Toes To Bar
– Rest 5 minutes
40 Toes To Bar
30/24 Calorie Bike
20 Squat Snatch 42,5/30
SKILLS AND DRILLS – Strict Pull-up – Week 6
Advance:
3 sets of 45-60 Second Dead hang – Rest 1:00 btwn sets
-into
3 sets of 8-10 negative pull-ups – Rest 1:00 btwn sets
-into
3 sets of 5-7 unassisted pull-ups – Rest 30-sec btwn sets
Intermediate:
3 sets of 30-45 Second Dead hang – Rest 1:00 btwn sets
-into
3 sets of 5-8 negative pull-ups – Rest 1:00 btwn sets
-into
3 sets of 3-5 unassisted pull-ups – Rest 30-sec btwn sets
Beginner:
3 sets of 20-30 Second Dead hang (toes touching the ground) – 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-seconds between sets
MAYHEM AFFILIATE
3-2-1…GO