Pull Up Program, Series 1, Class 4: Straight Up, Now Tell Me
Pull Up Program, Series 1: Spring Fever
•
13m
Trainer: Lacee
Duration: 30+ minutes including rest break variation
Class Type: Partial Video
A strong finish to the first week of programs bar work and overhead strength. In every session, we'll discuss little bits of technique that help build pull ups off the bar. Today: listen to what your straight arm lock out is telling you...
Equipment Recommendations: pull up bar, x1 heavy kettlebell or dumbbell, x1 moderate kettlebell or dumbbell
Program:
6 point carry
60 seconds each, x1 round:
1. farmer's carry left *heavy*
2. racked carry left *moderate*
3. overhead carry left *moderate*
4. farmer's carry right *heavy*
5. racked carry right *moderate*
6. overhead carry right *moderate*
x4 rounds
40 seconds on, 20 seconds rest:
1. active bar hang maximum time
2. 3-point row
*heavy, alternate sides each round
3. hollow leg raises
0-1 pull ups: the above only
2-3 pull ups:
2/2/1/1/1 rep set, resting 60 seconds-2 minutes after each set
4+ pull ups: 3/3/2/2/1 rep set, resting 60 seconds-2 minutes after each set
Up Next in Pull Up Program, Series 1: Spring Fever
-
Pull Up Program Series 1, Class 5: Pa...
Trainer: Lacee
Duration: 18-30 minutes depending on rest breaks
Class Type: partial videoIf you can hold heavy things, you can move your own weight. Today's session incorporates carries, bar work and strict pull ups sets. Please pay special attention to modifications based on level.
Equipme...
-
Pull Up Program Series 1, Class 6: Bo...
Trainer: Lacee
Duration: 12-20 minutes
Class Type: partial videoShort burst intervals done over and over; today is your chance to practice sweaty supersets of hollow body movements and bar work. Do your best to maintain form and tension and remember pull ups sets can be done all at once with r...
-
Pull Up Program Series 1, Class 7: I'...
Trainer: Lacee
Duration: 25 minutes
Class Type: partial videoBanded or un-banded eccentrics to build strength. After a bodyweight and bell warm up, we focus on slow pulls at the bar.
Program
"Interval Sets
30 seconds on, 15 seconds rest x2 rounds (8 minutes total):
1. baby turkish get up ...
