Pull Day – Weighted Chins & Pelicans

pull 45 min Low BarPull-Up BarRings

Extracted from whiteboard photo: 528686000_745666828077936_4193752075892039457_n.jpg

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Exercises
Round 1 (6 days)
1
Chin-Up
6 5sec negatives
2
Pelican Curl
8 slow
3
Hammer Grip Pull-Up
12
4
Chin-Up
3 each banded, one arm
5
Skull Crusher
20 rings
6
Australian Pull-Up
20 chin grip
Round 2 (supersets)
7
Chin-Up
6 → 10 superset with Aussie ring chins
8
Hammer Grip Pull-Up
20 → 10 superset with bicep curls (3+7)
Round 3
9
Chin-Up
max → max drop set to banded