Pull Day – Gironda Chins & One-Arm Work

pull 60 min DumbbellLow BarPull-Up BarRings

Extracted from whiteboard photo: 535081600_1461314498531949_6359497692789324822_n.jpg

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Exercises
Round 1
1
Gironda Chin-Up
8
2
Archer Pull-Up
6 each
3
Front Lever Row
6
4
Australian Pull-Up
6 each one arm, rings
5
Hammer Grip Pull-Up
15
6
Typewriter Pull-Up
8
7
Australian Pull-Up
20 punishment
Round 2
8
Chin-Up
8-10
9
Australian Pull-Up
8-12 decline
10
Commando Pull-Up
4 per side
11
Hammer Grip Pull-Up
15
12
Wide Grip Pull-Up
8
13
Bicep Curl
20 banded
14
Australian Pull-Up
to finish chin grip
Round 3
15
Chin-Up
6-8
16
Chin-Up
3-5 each one arm negatives
17
Chin-Up
max time 90° hold
18
Wide Grip Pull-Up
6
19
Australian Pull-Up
10 feet up
20
Pelican Curl
10
21
Bicep Curl
20 banded
22
Face Pull (Rings)
20 rings