Pull Day – One-Arm Hang & Uneven Pulls

pull 60 min DumbbellLow BarPull-Up BarRings

Extracted from whiteboard photo: 618798113_1834493677237521_230478045526606700_n.jpg

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Exercises
Round 1
1
Dead Hang
30sec each active, one arm
2
Archer Pull-Up
3-4 each side overhead
3
Pull-Up
2-4 each 5sec negatives, one arm
4
Pull-Up
6 each side uneven grip
Round 2 (x2)
5
Explosive Pull-Up
3x 4 sets + 3 chest to bar
6
Australian Pull-Up
12 feet up, rings
7
Wide Grip Pull-Up
8
8
Straight Arm Pulldown
10 rings
9
Hammer Grip Pull-Up
12
Round 3 (x2)
10
Bicep Curl
30 bar
11
Chin-Up
6 each uneven grip
12
Chin-Up
10 negatives
13
Pelican Curl
10
14
Chin-Up
30sec 90° hold