July is focused on developing a strong strict pull up. Today is Pull up workout #1. To start this program find the assistance or loading that will allow you to perform 3-5 strict pull up with perfect form.
Fitness
4 sets:
Contralateral DB RDL x 6 each side
Rest 60 seconds
Split stance DB press x 3 + OH lunge x 3
Switch legs each set
For time:
50 Wall balls
250 m run
25 sit ups
400 m row
25 sit ups
250 m run
50 wall balls
Performance
4 sets:
RDL x 3-6
Rest 60 seconds
Split stance BB press x 3 + OH lunge x 3
Switch legs each set
For time:
50 Wall balls
250 m run
15 T2B
400 m row
15 T2B
250 m run
50 wall balls
Pull up workout #1
Set 1) 3 reps
Set 2) 3 reps
Set 3) 2 reps
Set 4) 2 reps
Set 5) max reps
***Rest minimum 2 minutes between sets, more if you fail previous attempt
Sport
Rest day
