Well it’s time to work on weaknesses. One of my fitness weaknesses is the dread pull-up/chin-up. Today in an effort to vanquish that weakness, we’re doing the pull-up ladder.
Warm-up/Skills:
Shoulder dislocates
Push-ups x 20 x3
Workout:
Pull-up ladder!
Do 1 pull-up the first minute, 2, the second, 3 the third. Continue until you can not complete the required number of pull-ups for the given minute.
Example: I did 10 pull-ups during the 10th minute but could not make 11 during the 11th minute.
Upon failure, rest 3 minutes and proceed down the ladder. Meaning if you failed at 11 minutes like me, you will then do 10 pull-ups, rest the remaining time of that minute, then do 9 and so on.
Rest 5 Minutes
Back Squat – 7 set of 3 reps (7×3) of 90% of your 1RM (1 rep max)
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