Two Sets of:
Swiss Bar Press - 128lbs
Close x8
Wider x8
Even Wider x8
Close x6
*Elite Bar weighs 38lbs
Two Sets of:
Pull Ups x8
Close Grip Pull Ups x8
Wide Grip Chin Up x8
Close Grip Chin Up x6
60 Pull/Chin Ups & 60 CG Presses
Cash Out:
Gray Band Curls - 3x5
Gray Band Dips - 3x5
Atlas Stone - stood up the 215lb stone!
AVG HR - 134 BPM
MAX HR - 159 BPM
The Gymnast Pull-Up Routine
Here's how it works:
- Do pronated (hands facing away from you), shoulder-width pull-ups. Stop 2-3 reps short of failure. Rest 10 seconds.
- After the 10 seconds of rest, move your hands in (4-6 inches apart) and perform pronated, close-grip pull-ups. Again, stop a couple of reps shy of failure. Rest 10 seconds.
- Now switch your hands into a supinated position (hands facing you) and use a shoulder-width grip. Stop just short of failure and rest 10 seconds.
- Finally, move to the close-grip supinated position and perform reps to just short of failure.
- Rest 3 minutes and do the whole cycle again.
- After 4 weeks, perform the full cycle 3 times.
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