Pull Up Program Series 1, Class 8: Sporty Spice
Pull Up Program, Series 1: Spring Fever
•
10m
Trainer: Lacee
Duration: 22-30 minutes depending on rest breaks
Class Type: partial video
As if you thought carrying big bells couldn't be any more fun: today we double it. Today's session works the posterior chain with a blend of weight and the bar.
Program
Double Carry Sets
60 seconds each x2 round:
1. double bell farmer's carry
*heavy
2. double bell racked carry
*moderate
3. double bell overhead carry
*moderate to light bells
"x4 rounds
40 seconds on, 20 seconds rest:
1. single arm squat left side
*moderate
2. 3-point row left side
*heavy
3. 3-point row right side
*heavy
3. single leg dead bug
*switch sides each round
Chin Up Sets:
0-1 chin ups: the above only
2-3 chin ups:
2/2/2/2/2 set, resting 60 seconds-2 minutes after each set
4+ chin ups: 4/3/3/3/3, resting 60 seconds-2 minutes after each set
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