Thursday 230720

Pull Up Mastery Week

Pull Up Complex:
3-5 sets (looking for quality reps i.e. form/position over reps)
Position 1 Active Bar Hang: 20 second hold
Position 2 Bottom Half Pull Up: 3-5 quality reps
Position 3 Chin Over Bar Hold: 20 second hold
Position 4 Top Half Pull Up: 3-5 quality reps

Beginner: use the box for position 2 & 4 x 5 reps tempo 333

Intermediate: position 1 & 2 (4reps) jump of bar then 3 & 4 ( 4reps)

Advanced: 3 sets of positions one, 5 reps of position 2 & 4 using 333 tempo
then 2 sets x 5 reps strict pull ups.