Pull Day – Tempo Pulls & Max Drop Set

pull 45 min Low BarPull-Up Bar

Extracted from whiteboard photo: 616671039_1588336235809405_3848495091244723859_n.jpg

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Exercises
Warm-up
1
Scapular Pull-Up
10-15
Round 1
2
Pull-Up
5x 4-8 2-1-5sec tempo
Round 2 (max drop set x3)
3
Wide Grip Pull-Up
max drop set start
4
Pull-Up
max
5
Chin-Up
max
6
Scapular Pull-Up
max drop set finish
Round 3 (x3)
7
Hammer Grip Pull-Up
20
8
Australian Pull-Up
20 towel
9
Dead Hang
30sec