Thursday, 16 October 2021

Part A:

“The Pull Up – Strength or Skill”

Athlete’s choice.  Do you want to focus on strength in the pull up?  Or the kipping pull up as a skill set?

Please be able to complete at least 2 strict pull ups before attempting the “skill” portion in any given week.



Beginner (B) – 5×8 Leg Assisted Pull Ups in Squat Rack.  But with a pronated grip.

Intermediate (I) – 5×3-5 (5 sets of 3-5 reps) Strict Banded Pull Ups w/ lightest band possible (move to a lighter band than last week).

Advanced (A) – 5-10 BW Strict Pull Ups, then 3-2-1-1-1, ascending in weight (DB hooked in legs, belt, however).  Add weight from last week if you can do so safely.



5×8 Arch to Hollow


5×6 Kip Up and Away


5×3 Hip Pop to Hollow Position


Part B:

3 Rounds

400m Run

12 Chest to Bar Pull Ups

9 Power Cleans (155/115)


C: same
M: Ring Rows or Banded Pull Ups, 115/85




Circuit Fit

Part A:

4 Rounds

10 Strict Pull Ups

200m Run

30 AbMat Sit Ups

200m Run


Part B:

3 Rounds

In 2 mins complete 15 Push Ups followed by max Plank Holds.

Rest 1 min after each round.

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