Name: Playbook - Grant Weeditz - Power 🆙 2
Uploaded: 2021-01-18T11:49:10.907Z
Duration: 45 min
Description: Power 🆙 2

This is a great starter for anyone wanting to improve their pull-ups. Building upper body pulling power is the focus.

If 20 is all-out max effort. Push yourself to a 16 on this set. Shoot for 2:10-1:55 500m/pace. For a finish time of 3:50-4:20

Use Concept2 Rower if no SkiERG available. Drop listed☝️ goal by 20 seconds.

SkiERG Sprint

3 pull-ups
8 arm curls
8 band pushdowns
Every minute on the minute begin a new set.
Setup a timer to make life easier. Each round should take 25-35 seconds depending on your tempo and transition time.

Pull chest to bar each rep. If not possible, use 12 or 18 inch box to jump and assist chest to bar. Hold at top position for a 3-count if using assistance.

Power Pull-up

Use neutral/hammer grip to curl up, not allowing elbows to shift or move. If you can normally curl 25-30lbs for 8-10 reps easy, grab 20s. They get heavy quick.

Standing arm curl

Keep neutral/hammer grip with LOOSE band between hands. Press down without moving or shifting elbows. Prevent grip from sliding down.

Band Pushdown

Power Pull-up EMOM

Overhand grip Pushdown.
Underhand grip curl.

Palms UP, supinated grip with no rotation. Curl with control for given reps.
Do NOT lock out elbows. Helps keep Biceps tension better on this variation.

Underhand Arm Curl

Overhand grip, palms DOWN and push band apart↔️ as well as downward⬇️.

Do NOT let band get loose in the middle.

Band Pushdown Spread

Power Arms 1

If 20 is all-out max effort. Push yourself to a 18-19 on this set. Shoot for 1:40-1:50 pace.

Use Concept2 Rower if no SkiERG available. Drop listed☝️ goal by 10 seconds.

Power 🆙 2

Michael

Wasn’t a fan of the twisted side plank with the bottom foot elevated. I feel that more in the back which I’m pretty sure that’s not where you are suppose to feel it

Brian

Jeffrey

120 DB Push/Pull + Side Sled Shred

Adam

Maii Poo

Wassup Grant!  

Wanted to reach out and see what your opinion is of this platform.

John Wolf

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Sovi

Did it in 7mins and around 34 secs. Hard to tell cause I hadn’t set up machines prior to starting. Wasted time there.

Deposh

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Alexandre

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The Gun Show !

Did I do it wrong? It only took 30 minutes

Power🆙 4

Power🆙 3

Kyle Hart

Frank Sh

Good workout, but getting that ‘Battle Rope’ to myself was tricky. Had to substitute with weights; thank you 👍

Power 🆙 2

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