Unlock your Pull up: Week 10 of 12

Hello Athletes!

We are adding this 12-week extra workout that you can do prior to the daily WOD to help you achieve your first pull up or increase your pulling strength.

Note that each individual progresses differently and it may take some longer to achieve their goal but as long as you put in the work, you will be able to yield the benefits of your hard work!

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Session 1

I. Chin up Attempt

10 x 1 Strict / Light Band Chin Ups

Rest as needed

II. For Quality

3 x 16 Single Arm Banded Lat Pull Downs (R)

3 x 16 Single Arm Banded Lat Pull Downs (L)

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Session 2

I. 6 sets

35 secs Active Hang Hold + Max Scapular Pull Ups

Rest as needed

II. 4 sets

8 - 10 Single Arm Bent over Row (L)

8 - 10 Single Arm Bent over Row (R)

Rest as needed

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Session 3

I. For Quality

3 x 10 Seated Pull Ups (Feet Elevated)

II. For Quality

3 x 45 sec Chin over Bar Hold (accumulate)

Make sure your torso is upright and the hips is not behind the pull up bar. It should be directly below it.