Pull Day – Muscle Ups & Weighted Pulls

pull 60 min Low BarPull-Up BarTowel

Extracted from whiteboard photo: 542020971_2002842753804727_4666574255541715853_n.jpg

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Exercises
Round 1
1
Muscle-Up (Bar)
max x3 sets
2
Explosive Pull-Up
6-8
3
Pull-Up
6-8 weighted
4
Pull-Up
8-10
5
Pull-Up
12 banded
Round 2
6
Gironda Chin-Up
max → 15
7
Chin-Up
6-8 3sec negatives
8
Towel Pull-Up
8-10
9
Front Lever Row
6-8
10
Australian Pull-Up
15 bulgarian
Round 3
11
Hammer Grip Pull-Up
20
12
Behind the Neck Pull-Up
8
13
Front Lever
max x2
14
Chin-Up
6 negatives
15
Wide Grip Pull-Up
10
16
Australian Pull-Up
6 each archer
17
Chin-Up
10