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3/25/17 Pull-up Technique

March 24, 2017

 

Warm-up

 

Row x500m
Forward Arm Circles x8
Backward Arm Circles x8 each
Spiderman Stretch to Downward Dog x5 each
Arm Hangers x8
Hand Release Push-Up x10
Glute Bridge :30
Hollow Hold :30
Row x500m

 

Gymnastics

Hanging Shrugs (4x :20)

Or hanging circles (like a mini butterfly pull up)
Superset

Hollow Body Rocks (4x :20)

 

 

Pull-Up (8x ME)

This can be strict, kipping, or butterfly
If you cant do a Pull Up unassisted, grab the lightest band possible to do one rep
EMOM

 

Gymnastics

TRX Inverted Row (4x :40)

Superset

Frog Push-Up (4x :40)

 

Gymnastics

L-Sit (3x :30)

Superset

Band Face Pull (3x :30)

Max Effort

Bar Chin Up Hang (Max Effort x3)

 

Metcon (Time)

4 Rounds For Time
JR x70 singles
Split Squat x8 each
Russian Twist x16 (8/12)

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