Duration: 25-30 minutes
Class Type: partial video
It's a double header of slow and steady, with another set of eccentric practice at the bar. Keep your band and light bell close for pull ups, halos and arm bars.
pull up bar, x1 medium band, x1 light to moderate kettlebell
40 seconds on, 20 seconds transition x2 rounds:
1. arm bar
*switch sides second round
2. side plank with elevated leg and top arm reaches
3. active bar hang
4. seated halo, alternating sides each rep
Banded Eccentric Sets:
Aim to go down as slowly as possible, with up to a 10 second count. Rest 60 second-2 minutes between rounds.
0-1 pull ups: x3 eccentric pull ups, using a band to get up to the bar
2-3 pull ups: x4 eccentric pull ups, option to jump or use a band to get to the bar
4+ pull ups: x5 eccentric pull ups, using a strict pull up unassisted to get to the bar