Workout overview
| 1. Band-assisted muscle-up |
| 2. Jump muscle-up + negative |
| 3A. Explosive pull-ups |
| 3B. Straight bar dips |
| 4. Hanging leg raises |
Equipment needed: pull-up bar, bands
X
The difficulty and volume are reduced this week to help alleviate fatigue and maximize performance on the progress tests. You should use the same load/progression as week five and stop each set further from failure.
Warm-up
| Exercise | Reps |
|---|---|
| A. Wrist circles | 10 reps (ea direction) |
| B. Elbow circles | 10 reps (ea direction) |
| C. Shoulder circles | 10 reps (ea direction) |
| D. Assisted pull-ups | 5-10 reps |
| E. Scap pull-ups | 5-10 reps |
| F. Bent-arm shoulder extension stretch | 30 secs |
| Exercise | A. Wrist circles | B. Elbow circles | C. Shoulder circles | D. Assisted pull-ups | E. Scap pull-ups | F. Bent-arm shoulder extension stretch |
|---|---|---|---|---|---|---|
| Reps | 10 reps (ea direction) | 10 reps (ea direction) | 10 reps (ea direction) | 5-10 reps | 5-10 reps | 30 secs |
1. Band-assisted muscle-up
Perform 2 sets of 2-4 reps with 2 min rest
2. Jump muscle-up + negative
Perform 3 sets of 2-4 reps with 2 min rest
3. Perform this superset for 2 sets with 3 min rest
| Exercise | Reps |
|---|---|
| 3A. Explosive pull-ups | 6 reps |
| 3B. Straight bar dips | 15 reps |
| Exercise | 3A. Explosive pull-ups | 3B. Straight bar dips |
|---|---|---|
| Reps | 6 reps | 15 reps |
4. Hanging leg raises
Perform 2 sets of 8 reps with 2 min rest
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Shoulder flexion | 30 secs |
| B. Shoulder extension | 30 secs |
| C. Scorpion rotation stretch | 30 secs ea |
| Exercise | A. Shoulder flexion | B. Shoulder extension | C. Scorpion rotation stretch |
|---|---|---|---|
| Duration | 30 secs | 30 secs | 30 secs ea |
CONGRATULATIONS!
WORKOUT COMPLETE
