Pull Day – False Grip & Muscle Up Negs

pull 60 min DumbbellLow BarParallettesPull-Up BarRings

Extracted from whiteboard photo: 526833890_1436391797608716_826990306754138536_n.jpg

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Exercises
Round 1
1
False Grip Hang
5 T3 V3 tempo
2
Pull-Up
2 reps + 6 individual explosive
3
Archer Pull-Up
5 each slow
4
L-Sit
5 T3 V3 tempo, rings
5
Face Pull (Rings)
20 10 slow + 10 normal
6
Front Lever
max x2
Round 2
7
Muscle-Up (Bar)
6 negatives
8
Pull-Up
5 clap
9
Typewriter Pull-Up
6 3 each way
10
Chin-Up
10 rings
11
Wide Grip Pull-Up
10
12
Chin-Up
10 negatives
13
Hammer Grip Pull-Up
20
Round 3
14
Australian Pull-Up
15 feet up, rings
15
Bicep Curl
20 bar
16
Chin-Up
12
17
Face Pull (Rings)
10 slow + 10 fast
18
Australian Pull-Up
5 each incline