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Pull Up Program Series 1, Class 11: Crazy Uncle

Pull Up Program, Series 1: Spring Fever • 12m

Trainer: Lacee
Duration: 25 minutes
Class Type: partial video

Eccentrics for your unique self. Grab a band and have a little fun getting creative with a wall today. We can make anything a prop because we're the good kind of crazy...

Equipment Recommendations:
pull up bar, x1 medium band, x1 moderate weight kettlebell or dumbbell, x2 heavy kettlebells or dumbbells

Program:
Interval Sets, 40 seconds on, 20 seconds transition x3 rounds:
1. wall plank
2. wall walks
3. wall dead bug
4. wall sit with band shoulder raises

Every Minute on the Minute x4 rounds:
1. x6-10 double bell deadlift (heavy)
2. x6-10 single side shoulder taps left and right
3. x3 eccentric three point rows left and right (heavy/moderate)

Banded Eccentric Sets: aim to go down as slowly as possible, with up to a 10 second lower. Rest 60 second-2 minutes between rounds.

x4 rounds:
0-1 pull ups: x2 eccentric pull ups, using a band to get up to the bar
2-3 pull ups: x3 eccentric pull ups, option to jump or use a band to get to the bar
4+ pull ups: x3-4 eccentric pull ups, using a strict pull up unassisted to get to the bar

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