Transcription of Starting From Zero: Pull-up Training Program (v19)
{{id}} {{{paragraph}}}
Example: bachelor of science
Starting From Zero: Pull-up Training Program (v19)
Exercise / MovementQtySetsExercise / MovementQtySetsExercise / MovementQtySetsExercise / MovementQtySetsExercise / MovementQtySetsWarm UpWarm UpWarm upWarm upWarm upPull-up assessmentMax effort1 Pull-up assessmentMax effort1 Pull-up assessmentMax effort1 Pull-up assessmentMax effort1 Pull-up assessmentMax effort1 Hollow Rocks102 Body-weight negatives3 seconds8 Partner assisted pull-ups1, 24 Body-weight negatives3 seconds8 Partner assisted pull-ups1, 24 Scapular retractions5 reps2 Jumping pull-ups1 rep10 Partial ROM pull-ups (from bottom)1, 2, 11 Jumping pull-ups1 rep10 Partial ROM pull-ups (from bottom)1, 2, 11 Dead hangs15, 30, 15 seconds2 Modified L-Sits5, 10, 15 seconds2 Hanging leg raises 1, 2, 12 Dead hangs15, 30, 15 seconds2 Hanging leg raises1, 2, 12 PlanksTabata 20 seconds work/ 10 seconds rest8 BurpeesTabata 20 seconds work/ 10 seconds rest8 Sprints30 sec w/30 sec slow jog recovery between each sprint6 Body weight
Dead hangs 15, 30, 45 seconds 3 L-Sits 7 seconds 5 Hanging leg raises 1, 2, 3, 2, 1 3 Dead hangs 15, 30, 45 seconds 3 Hanging leg raises 1, 2, 3, 2, 1 3 Planks Tabata
Loading..
Information
Domain:
Source:
Link to this page:
Please notify us if you found a problem with this document: