10 - 8 - 6 - 4 - 2
Weighted Strict Pull Ups
*Each set should be as heavy as possible. Rest as needed between sets.
General Warm Up
3-5min of Cardio of choice, then…
3 Rounds
5 Strict Presses with PVC Pipe
5 Push Presses with PVC Pipe
Specific Warm Up
Work your way up to your variation and starting weight.
Workout
10 - 8 - 6 - 4 - 2
Weighted Strict Pull Ups
*Each set should be as heavy as possible. Rest as needed between sets.
There are a million ways to make this workout work for you! The goal is to improve your pulling strength. Here are some ways to do it if you cannot do 10 Strict Pull Ups.
Accumulate 10 negative pull ups (with any grip) in sets of two or three reps. This means, set yourself up at the top of the pull up and take 5-10 seconds to lower yourself with control. If you can, climb right back up and do another rep. Then, take a long rest! Take a good 2:00-3:00 before attempting another rep or two. Continue this until you get to 10 reps.
If you cannot do any negative pull ups, do the written rep scheme with bodyweight rows. Start with 10 reps at an angle where 10 reps is the most you can possibly do. Then lower the rings a little and do the same with the set of 8. Then lower them again for the set of 6. Etc. Be sure to take long rests in between your attempts so that your muscles have adequate time to recharge for your next set!
Change the pull ups to Single Arm Dumbbell Rows, going heavier for every set. Add a Tempo if you need to!
If you only have one set of dumbbells, go for 5 sets of 10 dumbbell rows per arm, resting about 2:00 between each set. Add a tempo if you need to!
Accessory Work
Accumulate 30-50 Strict Toes to Bar, Hanging Knee Raises, or V-Ups.
*Everytime you break a set, do 5-10 burpees.
Cool Down
Hold the following stretches for 1-2min each:
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