Warm-up/Pull-up Prescription

Warm-up and work through today’s prescribed pull-up program

First Pull-up Group

Week Exercise Sets Reps
2 Pulling Prep 3 8
Reverse Row Sit-Back 3 8
Negatives 6 1

More Pull-up Group

Monday 5 3/2/3/2/3

Now we’re going to get back to some Olympic weightlifting! Start with a barbell clean warm-up with a PVC then work to an empty bar.

Squat Clean

  • 12 min to work to 3RM

Intervals 3 rounds – 30s work / 30s rest

  • Goblet Squat
  • Push-ups
  • TRX Row
  • 2KB RDL
  • Plank Jack (low plank)




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