Pull Up Program Series 1, Class 23: Sand Bar
Pull Up Program Series 1: Spring Fever • 11m
Trainer: Lacee
Duration: 25 minutes
Class Type: partial video
Slow eccentrics make us stronger... Think of these movements like going for a lovely morning jog on the beach; sounds easy enough, then you feel muscles the next day you never knew you had.
Equipment Recommendations:
pull up bar, x1 medium band, x1 light to moderate kettlebell
Interval Sets
40 seconds on, 20 seconds transition x2 rounds:
1. crooked arm bar
*switch sides second round
2. full plank forward and side reaches
3. hollow hold with bell
4. eccentric standing goblet press
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.
x4 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
Up Next in Pull Up Program Series 1: Spring Fever
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Pull Up Program Series 1, Class 24: I...
Trainer: Lacee
Duration: 22-30 minutes depending on rest breaks
Class Type: partial videoYour last official class in this cycle! You will complete class 24 ONLY ONCE. You will then repeat classes 21-23, followed by a 5 day rest break from pull ups. You will then test your rep max.
If you are l...
