Strength Training: Pull-Ups

9
Jan

Strength Training: Pull-Ups

CrossFit Grail – Get Rx’d

Warm-up

Vertical Plane Lat Activation

Horizontal Plane Lat Activation

10 reps of each:

-PVC Pass Throughs

-PVC Around the World

-Banded Pull Aparts Pronated

-Banded Pull Aparts Supinated

-Scap Push Ups

-Scap Pull Ups

-Ring Rows

Strength

Lat Exercises:

-Lat Pull Downs (pronated) 3×12

-Seated Banded Row (neutral) 3×12

-Gentleman Row 3×10, each

Bicep/Forearm Exercises:

-Squat Curls 3×12

-See Saw Curls 3×10, each

-Zottman Curls 3×10, each

Gymnastics

-Dead Hang Beat Swings 3×10 (bigger swings each set)

-Kipping Pull-Up 5×1 (3 beat swings into 1 pull-up)

-Top 2 Bottoms 5×1 (start in pull-up hold, push away, 3 beat swings at bottom)

-Kipping Pull-Ups 5×3 (full kipping pull-ups)