Pull Up Program Series 1, Class 5: Pack a Heavy Suitcase
Pull Up Program, Series 1: Spring Fever
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11m
Trainer: Lacee
Duration: 18-30 minutes depending on rest breaks
Class Type: partial video
If you can hold heavy things, you can move your own weight. Today's session incorporates carries, bar work and strict pull ups sets. Please pay special attention to modifications based on level.
Equipment Recommendations: pull up bar, x1 heavy kettlebell or dumbbell, x1 moderate weight kettlebell or dumbbell, x1 optional light weight kettlebell or dumbbell
Program
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
Every 30 seconds x6 rounds (12 minutes):
1. active bar hang
2. suitcase deadlift
3. beast plank thigh taps
4. REST
Strict Pull Up Sets:
0-1 pull ups (only the above)
2-3 pull ups:
2/2/2/1/1 set, resting 60 seconds-2 minutes after each set
4+ pull ups: 4/3/3/2/2, resting 60 seconds-2 minutes after each set
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