WORKOUT
“These are my Thanksgiving Pants.” (RX’d)
50 Burpees to 15cm Target
2000/1750m Row
1600m Run
SKILLS AND DRILLS – Strict Pull-up Progression – Week 2
Advance:
3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip)
– Rest 1:00 between sets
Into
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)
– Rest 1:00 between sets
Into
3 sets of 5 assisted pull-ups (use a band to assist with the pull-up)
– Rest 30-seconds between sets
Intermediate:
3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip)
– Rest 1:00 between sets
Into
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)
– Rest 1:00 between sets
Into
3 sets of 3 assisted pull-ups (use a band to assist with the pull-up)
– Rest 30-seconds between sets
Beginner:
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar, 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 (lower yourself down from the top position as slowly as possible)
– Rest 1:00 between sets
Into
3 sets of 3 Ring Rows/assisted pull-ups (use a band to assist with the pull-up)
– Rest 30-seconds between sets
MAYHEM AFFILIATE
3-2-1…GO