Strength Day
Strict Pull Ups - 5 x 5
Then…
3 - 4 Sets - Not For Time
10 Sumo Deadlift High Pulls
10-20 Russian Kettlebell Swings
10 Bicep Curls
*Rest as needed
General Warm Up
3-5min of Cardio of choice, followed by…
3 ROUNDS
25 Jumping Jacks or 50 Double Unders
Specific Warm Up
This workout is just a classic strength day! That means that for each movement, you should perform one set with a very light weight (or no weight) and then take 2-3 sets to gradually add weight until you feel like you have an appropriately challenging weight for each move. Then, rock and roll!
Workout of the Day
Strength Day
Strict Pull Ups - 5 x 5
Then…
3 - 4 Sets - Not For Time
10 Bicep Curls
*Rest as needed
Workout Notes
Alrighty! We’ve got quite a lot of pulling today! I love pulling movements and believe that they are under utilized in the fitness world because it’s more fun to do all the pressing. Not today!
Start with your 5 x 5 of Pull Ups or your chosen modification. The idea here is to make each set very challenging. That means if you are great at Pull Ups, maybe you can add weight to all of your sets. Maybe you can add weight to the first couple, but then your arms get smoked and you drop the weight off for the rest. Doesn’t matter. I just want EACH SET to be challenging!
After you’ve done the Pull Ups, move on to the circuit. Depending on how much time and energy you have, you can do 3 or 4 rounds of the circuit, taking as much time as you’d like.
Strict Pull Up Modifications
Standard Modifications apply, so you can go with Bodyweight Rows or a Bent Over Row variation of your choice. You can also just jump to your station on the Pull Up Program!
Sumo Deadlift High Pull Modifications
This movement is usually pretty safe for more folks, but if you are having issues with it, break it in half and just do the part that works for you. If you have an issue with the sumo deadlift, just do the upright row. If you have trouble with the row, just do the sumo deadlift!
Russian Kettlebell Swing Modifications
These can be Russian Swings (Eye Level,) American Swings (Overhead,) or you can swap in something like a Hang Power Clean or Hang Power Snatch. Just be aware that we do have lots of Hang Power Cleans coming up on Day 3!
Bicep Curl Modifications
There are many versions in the video. Just pick what works for you and chase the PUMP!
Optional Accessory Work
Ab Blaster #1
4 ROUNDS
:15 Bicycle Crunches
:15 Sit Ups
:15 Alt. Leg V-Ups
:15 Hollow Hold
:30 REST
Cool Down
1-2min of PVC T-Spine Stretch
1-2min of Child’s Pose
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