Pull Up Program Series 1, Class 20: Sir Mix A Lot
Pull Up Program, Series 1: Spring Fever
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7m 47s
Trainer: Lacee
Duration: 22-30 minutes depending on rest breaks
Class Type: partial video
Mixed grip chin ups are our end of week favorite: in today's session, we work the upper body with push presses and banded pull-aparts, followed by mixed grip rep sets.
Equipment Recommendations: x1 pull up bar, x1 medium band or mini band, x1 moderate weight kettlebell or dumbbell, x1 heavy bell or dumbbell
Carry Series: complete each carry on a running clock for 6 minutes, up to 60 seconds each movement before switching:
1. farmer's carry left side
2. farmer's carry right side
3. racked carry left side
4. racked carry right side
5. overhead carry left side
6. overhead carry left side
x4 rounds
40 seconds on, 20 seconds rest:
1. push press to 3 second overhead hold left
*moderate
2. push press to 3 second overhead hold right
*moderate
3. banded pull apart in isometric lunge hold
*switch sides each round
Mixed Grip Chin Up Sets: x6 rounds
0-1 chin ups: x3 half chin ups with band assist
2-3 chin ups:
mixed grip chin ups x3-4, switching grip after each rep, resting 60 seconds-2 minutes after each set
4+ chin ups ups: mixed grip chin ups x5, switching grip after each rep set, resting 60 seconds-2 minutes after each set
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Equipment Recommendations:
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