Pull Day – Weighted Pulls & Chin Dropsets

pull 60 min Low BarPull-Up Bar

Extracted from whiteboard photo: 566351141_1850942122167253_442524905086856282_n.jpg

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Exercises
Round 1 (3x rounds)
1
Pull-Up
6-8 weighted or ring pulls
2
Archer Pull-Up
4-6 / 12 or incline archers
3
Chin-Up
3 reps 10sec negative each
Round 2 (x2)
4
Front Lever Row
6-6 rings, or negatives
5
Australian Pull-Up
30
6
Chin-Up
8
7
Front Lever
20-30sec
Round 3
8
Chin-Up
8,6,5,4 descending ladder
9
Chin-Up
10 top range pulses
10
Hammer Grip Pull-Up
20
11
Australian Pull-Up
15 towel