Pull Up Program Series 1, Class 5: Pack a Heavy Suitcase
Pull Up Program, Series 1: Spring Fever • 11m
Trainer: Lacee
Duration: 18-30 minutes depending on rest breaks
Class Type: partial video
If 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.
Equipment Recommendations: pull up bar, x1 heavy kettlebell or dumbbell, x1 moderate weight kettlebell or dumbbell, x1 optional light weight kettlebell or dumbbell
Program
Carry Series: complete each carry on a running clock for 6 minutes, up to 60 seconds each movement before switching:
1. farmer's carry left side
2. farmer's carry right side
3. racked carry left side
4. racked carry right side
5. overhead carry left side
6. overhead carry left side
Every 30 seconds x6 rounds (12 minutes):
1. active bar hang
2. suitcase deadlift
3. beast plank thigh taps
4. REST
Strict Pull Up Sets:
0-1 pull ups (only the above)
2-3 pull ups:
2/2/2/1/1 set, resting 60 seconds-2 minutes after each set
4+ pull ups: 4/3/3/2/2, resting 60 seconds-2 minutes after each set
Up Next in Pull Up Program, Series 1: Spring Fever
-
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 ... -
Pull Up Program Series 1, Class 8: Sp...
Trainer: Lacee
Duration: 22-30 minutes depending on rest breaks
Class Type: partial videoAs if you thought carrying big bells couldn't be any more fun: today we double it. Today's session works the posterior chain with a blend of weight and the bar.
Program
Double Carry Sets
60 seconds each ...
