Pull Up Mastery Week 1:
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: working using the box for scaling. Coming off the bar between each position.
Intermediate: 10 seconds on positions 1 & 3 and 3 reps for positions 2 & 4 and unbroken for positions 1 & 2, come of bar, unbroken for position 3 & 4.
Advanced: Unbroken across the whole complex (can do 3-5 reps with quality).
3 rounds for quality:
3 mins Bike or row (Nasal breathing only)
10 hollow rocks
10 V sit ups
10 second arch hold