October 15, 2018
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Day One Overview
Part 1
5 Rounds –
5 Resistance band lat pulldowns
Rest x 60 seconds
Record band used and bar height
Part 2
3 Rounds –
Bar hang x as long as possible
Rest x 60 seconds
Record time held
Day 1 Part 1: Resistance Band Lat Pulldowns
Lat Pulldowns:
- Attach a resistance band to the pull-up bar and insert a technique barbell through the hanging loop.
- Once your band and bar are in place, grip the bar with a slightly wider than shoulder width grip and take a seat with your booty on the floor.
- With a big chest, flat back, and tight core – lean back about 4″.
- With your lats engaged, pull the bar right to your collar bone, squeezing at the bottom.
- Stay controlled as you bring the bar back to the starting position, maintaining one consistent speed all the way up.
- Record band used and bar height.
Day 1 Part 2: Bar Hangs
Bar Hangs:
- Jump up and grab the bar with a slightly wider than shoulder width grip.
- Squeeze the bar with your hands and keep your shoulders engaged.
- Hold for as long as possible.
- When you think you cannot hold on any longer, count to 15…. then drop!
- Record time held.
Day 2 Overview
Part 1
4 Rounds –
6 Pull-up negatives
Rest x 60 seconds
Take note of sticking points
Part 2
4 Rounds –
Sticking point hold x 5 – 8 seconds
Rest x 30 seconds
Record time held
*Sets and rest have been amended from 5 / 60 to 4 / 30 respectively
Day 2 Part 1: Pull-up Negatives
Pull-up Negatives:
- Jump your chin up over the bar with a slightly wider than shoulder width grip.
- Slowly lower yourself down to a bar hang. It should take 3 – 5 seconds to do so.
- Maintain a consistent speed all the way down.
- Take note of your sticking point(s) (the hardest part of the exercise).
Day 2 Part 2: Sticking Point Holds
Sticking Point Holds:
- Jump your chin up over the bar with a slightly wider than shoulder width grip.
- Lower yourself to your sticking point and hold.
- Hold yourself at your sticking point for 5 – 8 seconds.
- Record time held.
Day 3 Overview
Part 1
5 Rounds –
5 Wide lat pulldowns
Rest x 60 seconds
Part 2
3 Rounds –
8 Scapula pull-ups
Rest x 60 seconds
Day 3 Part 1: Wide Lat Pulldowns
Wide Lat Pulldowns:
- Attach a resistance band to the pull-up bar and insert a technique barbell through the hanging loop.
- Once your band and bar are in place, grip the bar with a wide grip so that your arms are in the shape of a Y. Then, take a seat with your booty on the floor.
- With a big chest, flat back, and tight core – lean back about 4″.
- With your lats engaged, pull the bar right to your collar bone, flaring your elbows out and squeezing at the bottom.
- Stay controlled as you bring the bar back to the starting position, maintaining one consistent speed all the way up.
- Record band used and bar height.
Day 3 Part 2: Scapular Pull-ups
Scapular Pull-up:
- Begin in a bar hang with slightly wider than shoulder width grip.
- Engage your shoulders and pull your body up as high as possible without bending your arms.
- You should notice your head shifting backward and your chest rising upward.
- Pause for a moment at the top and return to the starting position.
- Picture pulling your shoulders down or bending the bar.
- Don’t be surprised if you only move a few inches. this is a short range of motion exercise.