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Sarah HerseSarah Herse
/The Pull-Up Program

W3/D1

5.0|30 min|2 comments
Crossfit
Strength
Upper Body
Functional
All Levels
A. Warm-up x 2 sets A1. Crossover jacks x 10 reps A2. Skier jack x 10 reps A3. Scap push-up x 10 reps A4. Banded bent over rows x 10 reps A5. Active hang from pull-up bar x 10 seconds B. Lesson 4 – elbow position (watch video) C. 2 Sets C1. Banded 1 & ¼ pull-ups x 3-6 reps (stopping 1-2 reps shy of failure) *Rest 60-90 seconds between sets *Note: Really focus on maintaining a good elbow position today. They should point slightly outward and draw into the sides of your body. D. 2 Sets D1. Banded pull-ups x 3-5 reps (stopping 1-2 reps shy of failure) *Try to use a thinner band for this if possible. Continue to focus on elbow position E. 3 Sets E1. Ring/TRX Rows x 6-10 reps at 31x1 tempo (3 counts down, 1 count pause at the top & bottom)* E2. Standing bent over lat pulldown x 12-15 reps *Rest 45 seconds between sets *Sub with inverted rows on barbell if needed F. 3 Sets – core F1. Rocking plank x 30 seconds *Rest 30 seconds between sets


Community

D
Diana 1y ago
Excellent
S
Sarah 1y ago
Done! Loving all the pull-up variations!

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