Strength Day
Strict Pull Ups
5 x 5
General Warm Up
3-5min of Cardio of Choice, then…
3 Rounds
5 Squats
Specific Warm Up
Today is all about that pulling strength! Regardless of which pull up variation you are going to do, hit a couple of sets of Bodyweight Rows to get those biceps and lats fired up. After that, if you are NOT doing pull ups, check out the notes and modifications section. If you are doing pull ups, start getting in some easy sets and then add weight if possible.
Workout of the Day
Strength Day
Strict Pull Ups
5 x 5
Workout Notes/Modifications
If you are able, today’s workout should be 5 sets of Pull Ups that are extremely challenging, but technically sound. That means the many folks will need to add weight in order to make 5 pull ups a challenge. It also means that your added weight may fluctuate from set to set. That’s cool!
If you are someone who will be challenged by 5 sets of 5 pull ups with no weight at all, that’s awesome!
If you don’t yet have pull ups, use our Pull Up Strength Guide to choose your level and get in that super important strength work!
Optional Accessory Work
3 x 8-12 reps of Pullovers
Then…
Accumulate 2min in Each Side Plank
Cool Down
1-2min of Forearm Stretches
1-2min of PVC T-Spine Stretch