Pull Day – Chin 21s & Archer Aussies

pull 60 min DumbbellLow BarPull-Up BarTowel

Extracted from whiteboard photo: 552760747_1920502031826813_7542668069441006053_n.jpg

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Exercises
Round 1
1
Pull-Up
max
2
Chin-Up
8 slow negatives
3
Australian Pull-Up
12 each chin grip, archer
4
Towel Pull-Up
10 chin grip
5
Wide Grip Pull-Up
10
6
Bicep Curl
20 rings
Round 2
7
Chin-Up
21 21s protocol
8
Australian Pull-Up
24 archer, chin grip
9
Australian Pull-Up
24 towel
10
Archer Pull-Up
12 each rings
11
Wide Grip Pull-Up
6
12
Australian Pull-Up
20 wide grip
Round 3 (Pain +2)
13
Pull-Up
Pain +2
14
Chin-Up
Pain +2
15
Australian Pull-Up
Pain +2 towel
16
Pull-Up
Pain +2 one arm, rings
17
Hammer Grip Pull-Up
Pain +2
18
Bicep Curl
Pain +2 tennis ball grip