#pullupprogram — Public Fediverse posts

Today's #workout

Pull up program part 2 - week 3 - day 2

- Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug let down

- Part 1 bubye arms: 4 rounds
- 10 triceps roll back
- 8 chest supported dumbbell row
- 30" hollow hold

- Part 2 hold on: 4 rounds
- max effort top of pull up hold (toe assisted, managed 20" each time!)
- 60" ish seconds rest

- More Core Day 2
- 30 bicycle crunches
- 30" s side plank e/s

And finally a 45 min yoga session.

Lame gym owner cancelled the 17:00 #wod at 9:30 because only 2 people were registered, so "hope a different slot fits your schedule". So yeah, I did stuff at home.

#PullUpProgram #FitnessGoals #Fitness #GymLife #Fitodon #MoreCore #YogaStudent #YogaClass #VinyasaYoga #HathaYoga

Today's #workout

Pull up program part 2 - week 3 - day 2

- Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug let down

- Part 1 bubye arms: 4 rounds
- 10 triceps roll back
- 8 chest supported dumbbell row
- 30" hollow hold

- Part 2 hold on: 4 rounds
- max effort top of pull up hold (toe assisted, managed 20" each time!)
- 60" ish seconds rest

- More Core Day 2
- 30 bicycle crunches
- 30" s side plank e/s

And finally a 45 min yoga session.

Lame gym owner cancelled the 17:00 #wod at 9:30 because only 2 people were registered, so "hope a different slot fits your schedule". So yeah, I did stuff at home.

#PullUpProgram #FitnessGoals #Fitness #GymLife #Fitodon #MoreCore #YogaStudent #YogaClass #VinyasaYoga #HathaYoga

Today's #workout

Pull up program part 2 - week 3 - day 2

- Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug let down

- Part 1 bubye arms: 4 rounds
- 10 triceps roll back
- 8 chest supported dumbbell row
- 30" hollow hold

- Part 2 hold on: 4 rounds
- max effort top of pull up hold (toe assisted, managed 20" each time!)
- 60" ish seconds rest

- More Core Day 2
- 30 bicycle crunches
- 30" s side plank e/s

And finally a 45 min yoga session.

Lame gym owner cancelled the 17:00 #wod at 9:30 because only 2 people were registered, so "hope a different slot fits your schedule". So yeah, I did stuff at home.

#PullUpProgram #FitnessGoals #Fitness #GymLife #Fitodon #MoreCore #YogaStudent #YogaClass #VinyasaYoga #HathaYoga

Today's #workout

Pull up program part 2 - week 3 - day 2

- Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug let down

- Part 1 bubye arms: 4 rounds
- 10 triceps roll back
- 8 chest supported dumbbell row
- 30" hollow hold

- Part 2 hold on: 4 rounds
- max effort top of pull up hold (toe assisted, managed 20" each time!)
- 60" ish seconds rest

- More Core Day 2
- 30 bicycle crunches
- 30" s side plank e/s

And finally a 45 min yoga session.

Lame gym owner cancelled the 17:00 #wod at 9:30 because only 2 people were registered, so "hope a different slot fits your schedule". So yeah, I did stuff at home.

#PullUpProgram #FitnessGoals #Fitness #GymLife #Fitodon #MoreCore #YogaStudent #YogaClass #VinyasaYoga #HathaYoga

Today's #workout

Pull up program part 2 - week 3 - day 2

- Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug let down

- Part 1 bubye arms: 4 rounds
- 10 triceps roll back
- 8 chest supported dumbbell row
- 30" hollow hold

- Part 2 hold on: 4 rounds
- max effort top of pull up hold (toe assisted, managed 20" each time!)
- 60" ish seconds rest

- More Core Day 2
- 30 bicycle crunches
- 30" s side plank e/s

And finally a 45 min yoga session.

Lame gym owner cancelled the 17:00 #wod at 9:30 because only 2 people were registered, so "hope a different slot fits your schedule". So yeah, I did stuff at home.

#PullUpProgram #FitnessGoals #Fitness #GymLife #Fitodon #MoreCore #YogaStudent #YogaClass #VinyasaYoga #HathaYoga

So today's #Workout is

Pull up program part 2 - week 3 - day 1

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug let down

Part 1: banded pull ups - 5 rounds
- 2-5 pull ups
- rest as needed

Part 2: holy core - 3 rounds
- 45" side plank each side
- 20" L-sit(ish) hang

Followed by more core!
- 30 crunches
- 60" elbow plank

Followed by a 60' yoga session.

#PullUpProgram #FitnessGoals #Fitness #GymLife #Core #HolyCore #CoreWork #Fitodon #YogaStudent #YogaClass #VinyasaYoga #Yoga #HathaYoga

So today's #Workout is

Pull up program part 2 - week 3 - day 1

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug let down

Part 1: banded pull ups - 5 rounds
- 2-5 pull ups
- rest as needed

Part 2: holy core - 3 rounds
- 45" side plank each side
- 20" L-sit(ish) hang

Followed by more core!
- 30 crunches
- 60" elbow plank

Followed by a 60' yoga session.

#PullUpProgram #FitnessGoals #Fitness #GymLife #Core #HolyCore #CoreWork #Fitodon #YogaStudent #YogaClass #VinyasaYoga #Yoga #HathaYoga

So today's #Workout is

Pull up program part 2 - week 3 - day 1

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug let down

Part 1: banded pull ups - 5 rounds
- 2-5 pull ups
- rest as needed

Part 2: holy core - 3 rounds
- 45" side plank each side
- 20" L-sit(ish) hang

Followed by more core!
- 30 crunches
- 60" elbow plank

Followed by a 60' yoga session.

#PullUpProgram #FitnessGoals #Fitness #GymLife #Core #HolyCore #CoreWork #Fitodon #YogaStudent #YogaClass #VinyasaYoga #Yoga #HathaYoga

So today's #Workout is

Pull up program part 2 - week 3 - day 1

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug let down

Part 1: banded pull ups - 5 rounds
- 2-5 pull ups
- rest as needed

Part 2: holy core - 3 rounds
- 45" side plank each side
- 20" L-sit(ish) hang

Followed by more core!
- 30 crunches
- 60" elbow plank

Followed by a 60' yoga session.

#PullUpProgram #FitnessGoals #Fitness #GymLife #Core #HolyCore #CoreWork #Fitodon #YogaStudent #YogaClass #VinyasaYoga #Yoga #HathaYoga

So today's #Workout is

Pull up program part 2 - week 3 - day 1

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug let down

Part 1: banded pull ups - 5 rounds
- 2-5 pull ups
- rest as needed

Part 2: holy core - 3 rounds
- 45" side plank each side
- 20" L-sit(ish) hang

Followed by more core!
- 30 crunches
- 60" elbow plank

Followed by a 60' yoga session.

#PullUpProgram #FitnessGoals #Fitness #GymLife #Core #HolyCore #CoreWork #Fitodon #YogaStudent #YogaClass #VinyasaYoga #Yoga #HathaYoga

Pull up program part 2 - week 2 - day 3

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull apart
- 10 dead bug let down

Part 1: grip it, hold it - 5 rounds
- 100 ft (did 35m or 20 yoga mat lengths) heavy farmers' carry (2 7,5 kg sandbags hanging from yoga belt to make it harder - since I don't have anything heavier at home)
- 20" arch hold
- 20" hang

Part 2: hold & pull - 4 rounds
- max effort chin over bar hold
- 8 toe assisted pull ups
- 60" rest

And afterwards a 35 min yoga class called "cool it down" which was somewhat warming at points but left me feeling relaxed and was a nice cool down after the pull up practice.

#PullUpProgram #FitnessGoals #Fitness #GymLife #Fitodon #YogaStudent #YogaClass #VinyasaYoga

Pull up program part 2 - week 2 - day 3

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull apart
- 10 dead bug let down

Part 1: grip it, hold it - 5 rounds
- 100 ft (did 35m or 20 yoga mat lengths) heavy farmers' carry (2 7,5 kg sandbags hanging from yoga belt to make it harder - since I don't have anything heavier at home)
- 20" arch hold
- 20" hang

Part 2: hold & pull - 4 rounds
- max effort chin over bar hold
- 8 toe assisted pull ups
- 60" rest

And afterwards a 35 min yoga class called "cool it down" which was somewhat warming at points but left me feeling relaxed and was a nice cool down after the pull up practice.

#PullUpProgram #FitnessGoals #Fitness #GymLife #Fitodon #YogaStudent #YogaClass #VinyasaYoga

Pull up program part 2 - week 2 - day 3

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull apart
- 10 dead bug let down

Part 1: grip it, hold it - 5 rounds
- 100 ft (did 35m or 20 yoga mat lengths) heavy farmers' carry (2 7,5 kg sandbags hanging from yoga belt to make it harder - since I don't have anything heavier at home)
- 20" arch hold
- 20" hang

Part 2: hold & pull - 4 rounds
- max effort chin over bar hold
- 8 toe assisted pull ups
- 60" rest

And afterwards a 35 min yoga class called "cool it down" which was somewhat warming at points but left me feeling relaxed and was a nice cool down after the pull up practice.

#PullUpProgram #FitnessGoals #Fitness #GymLife #Fitodon #YogaStudent #YogaClass #VinyasaYoga

Pull up program part 2 - week 2 - day 3

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull apart
- 10 dead bug let down

Part 1: grip it, hold it - 5 rounds
- 100 ft (did 35m or 20 yoga mat lengths) heavy farmers' carry (2 7,5 kg sandbags hanging from yoga belt to make it harder - since I don't have anything heavier at home)
- 20" arch hold
- 20" hang

Part 2: hold & pull - 4 rounds
- max effort chin over bar hold
- 8 toe assisted pull ups
- 60" rest

And afterwards a 35 min yoga class called "cool it down" which was somewhat warming at points but left me feeling relaxed and was a nice cool down after the pull up practice.

#PullUpProgram #FitnessGoals #Fitness #GymLife #Fitodon #YogaStudent #YogaClass #VinyasaYoga

Pull up program part 2 - week 2 - day 3

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull apart
- 10 dead bug let down

Part 1: grip it, hold it - 5 rounds
- 100 ft (did 35m or 20 yoga mat lengths) heavy farmers' carry (2 7,5 kg sandbags hanging from yoga belt to make it harder - since I don't have anything heavier at home)
- 20" arch hold
- 20" hang

Part 2: hold & pull - 4 rounds
- max effort chin over bar hold
- 8 toe assisted pull ups
- 60" rest

And afterwards a 35 min yoga class called "cool it down" which was somewhat warming at points but left me feeling relaxed and was a nice cool down after the pull up practice.

#PullUpProgram #FitnessGoals #Fitness #GymLife #Fitodon #YogaStudent #YogaClass #VinyasaYoga

Pull up program part 2 - week 2 - day 4 (swapped with 3)

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug let down

Part 1: 10 rounds
- 3x box finishing pull ups
- Rest as needed
(did as a tabata: 30" for the pull ups, 60" rest)

Before this: going to the office (eww!) to get professional pics taken & a 4,25km walk when I got back home.

#PullUpProgram #FitnessGoals #Fitness #GymLife #Fitodon

Pull up program part 2 - week 2 - day 2

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug let down

Part 1 Double trouble: 3 rounds
- 10 renegade rows
- 10 scapular pull ups

Part 2 Moar Coar: 4 rounds
- 20" L sit from the bar (sorta)
- Rest as needed

#PullUpProgram #FitnessGoals #Fitness #GymLife #Fitodon

Pull up program part 2 - week 2 - day 1

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug let down

Part 1: Hold for dear life - 4 rounds
- Max effort top of pull up hold (toe assisted)
- 30-60" rest

Part 2: Banded pull ups - 12 rounds
- 2 banded pull ups (tried a lighter band - did not go)
- rest as needed

#PullUpProgram #FitnessGoals #Fitness #GymLife #Fitodon

Pull up program part 2 - week 1 - day 4

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug let down

Part 1: Pull up, baby - 10 rounds:
- 3 box finishing pull ups
- rest as needed (+-1min)

Part 2: Hold on, baby - 4 rounds:
- 10s top of pull up hold
- 60s rest

And then I guided a yoga nidra practice for my TT & went on a walk with @jan :D

#PullUpProgram #FitnessGoals #Fitness #GymLife #fitodon #YogaNidra

Pull up program part 2 - week 1 - day 3

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug let down

Part 1: Hang(ing for dear life) 5 rounds
- 10" (toe assisted) top of the pull hold
- 20-40" active hang
- 60" rest

Part 2: Holy core - 3 rounds
- 12 banded lat pulls in hollow
- 24 Russian twists
- 12 toe assisted pull ups

#PullUpProgram #FitnessGoals #Fitness #GymLife

And then I did some yoga: a class by Amy Baldacci ("Finding Focus Flow" on Omstars) because work was another fcktard today. Some wins, some loses, some added frustrations.

#Yoga #Vinyasa #VinyasaYoga #AlwaysAYogaStudent

Pull up program part 2 - week 1 - day 3

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug let down

Part 1: Hang(ing for dear life) 5 rounds
- 10" (toe assisted) top of the pull hold
- 20-40" active hang
- 60" rest

Part 2: Holy core - 3 rounds
- 12 banded lat pulls in hollow
- 24 Russian twists
- 12 toe assisted pull ups

#PullUpProgram #FitnessGoals #Fitness #GymLife

And then I did some yoga: a class by Amy Baldacci ("Finding Focus Flow" on Omstars) because work was another fcktard today. Some wins, some loses, some added frustrations.

#Yoga #Vinyasa #VinyasaYoga #AlwaysAYogaStudent

Pull up program part 2 - week 1 - day 3

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug let down

Part 1: Hang(ing for dear life) 5 rounds
- 10" (toe assisted) top of the pull hold
- 20-40" active hang
- 60" rest

Part 2: Holy core - 3 rounds
- 12 banded lat pulls in hollow
- 24 Russian twists
- 12 toe assisted pull ups

#PullUpProgram #FitnessGoals #Fitness #GymLife

And then I did some yoga: a class by Amy Baldacci ("Finding Focus Flow" on Omstars) because work was another fcktard today. Some wins, some loses, some added frustrations.

#Yoga #Vinyasa #VinyasaYoga #AlwaysAYogaStudent

Pull up program part 2 - week 1 - day 3

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug let down

Part 1: Hang(ing for dear life) 5 rounds
- 10" (toe assisted) top of the pull hold
- 20-40" active hang
- 60" rest

Part 2: Holy core - 3 rounds
- 12 banded lat pulls in hollow
- 24 Russian twists
- 12 toe assisted pull ups

#PullUpProgram #FitnessGoals #Fitness #GymLife

And then I did some yoga: a class by Amy Baldacci ("Finding Focus Flow" on Omstars) because work was another fcktard today. Some wins, some loses, some added frustrations.

#Yoga #Vinyasa #VinyasaYoga #AlwaysAYogaStudent

Pull up program part 2 - week 1 - day 3

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug let down

Part 1: Hang(ing for dear life) 5 rounds
- 10" (toe assisted) top of the pull hold
- 20-40" active hang
- 60" rest

Part 2: Holy core - 3 rounds
- 12 banded lat pulls in hollow
- 24 Russian twists
- 12 toe assisted pull ups

#PullUpProgram #FitnessGoals #Fitness #GymLife

And then I did some yoga: a class by Amy Baldacci ("Finding Focus Flow" on Omstars) because work was another fcktard today. Some wins, some loses, some added frustrations.

#Yoga #Vinyasa #VinyasaYoga #AlwaysAYogaStudent

Pull up program part 2 - week 1 - day 2

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug let down

Strength - 3 rounds
- 50" weighed plank
- 50" batwing hold
- 12 inverted rows / Australian pull ups

Went ok, but somehow I didn't manage to do the inverted rows properly with the TRX today - we need a squat rack!

(we also took a 4,3km walk before this)

#PullUpProgram #FitnessGoals #Fitness #GymLife

Pull up program part 2 - week 1 - day 1

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug let down

Part 1: hold & pull - 4 rounds
- Max effort top of the pull hold
- 10 toe assisted pull ups
- 60 second rest

This felt so frigging hard, either because I haven't trained it in a while, because I slept like crap or because I made it harder? I don't know, but OMG.

#PullUpProgram #FitnessGoals #Fitness #GymLife

Pull up program part 2 - week 4 - day 4

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug let down

Part 1: Banded pull ups: 6 rounds
- 3-7 banded pull ups (7-7-5-5-4-5)
- rest as needed

Planning on buying a lighter band and going at it again. (Yes, I should have done this last weekend, but my body said no)

#PullUpProgram #FitnessGoals #Fitness #GymLife

Pull up program part 2 - week 4 - day 3

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug let down

Part 1 Lat Love: 5 rounds
- 20 banded face pulls
- 12 banded lat pull downs
- 8/8 banded lat pull in plank

After the whole day in a large meeting room, I needed something light, this was it.

#PullUpProgram #FitnessGoals #Fitness #GymLife

Pull up program part 2 - week 4 - day 2

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug let down

Part 1: 5 rounds
- 3 box finishing pull ups
- 30-45s rest

Part 2 - Put your back into it - 4 rounds
- 10 triceps rollback
- 20s arch hold

After yesterday's crossfit my triceps were fried, so adding onto it for good measure.

#PullUpProgram #FitnessGoals #Fitness #GymLife

Pull up program part 2 - week 4 - day 1

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug let down

Part 1 "It's a spicy combination" 5 rounds
- 100 fr farmer's carry (go really heavy!!)
- 20 deadbugs
- 10 prone Y's

Part 2 "Hold on" 4 rounds
- Max effort top of the pull up hold (use foot assist if needed)
- Rest as needed

#PullUpProgram #FitnessGoals #Fitness #GymLife

Pull up program part 2 - week 3 - day 4

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug let down

Part 1: modified pull ups 6 rounds
- 5 toe assisted pull ups
- 60-90s rest

Part 2: Hold it for longer (or "Oh Core Mio!") 3 rounds
- 45-60s weighed plank
- 10 plank transitions (plank - elbow plank - plank)

#PullUpProgram #FitnessGoals #Fitness #GymLife

Pull up program part 2 - week 3 - day 3

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug let down

Part 1: Upper body pump - 4 rounds
- 12 inverted rows
- 12 lateral dumbbell raises
- 12 dumbbell reverse flys

Part 2: Toe assisted pull ups - 10 rounds
- 3 toe assisted pull ups (single leg)
- 30-45s rest

#PullUpProgram #FitnessGoals #Fitness #GymLife

Pull up program part 2 - week 3 - day 2

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug let down

Part 1 ByeBye arms: 4 rounds
- 10 triceps roll back
- 8 chest supported dumbbell row
- 30s hollow hold

Part 2 Hold for life: 4 rounds
- Max effort top of the pull up hold (bit of toe assist for me)
- rest as needed

#PullUpProgram #FitnessGoals #Fitness #GymLife

Pull up program part 2 - week 3 - day 1

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug let down

Part 1: Banded pull ups: 5 rounds
- 2-5 banded pull ups (5-5-5-5-4)
- rest as needed

Part 2: Core - 3 rounds
- 45s side plank, each side
- 20s L-sit hang

Finally made it past the 2nd week on this (tx work for being annoying!)

#PullUpProgram #FitnessGoals #Fitness #GymLife

Pull up program part 2 - week 2 - day 3

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug let down

Part 1: Grip it! Hold it! Hang it! 5 rounds
- 30 m farmer carry
- 20s arch hold
- 20s bar hang

Part 2: Modified pull ups & holds: 4 rounds
- Max effort chin over bar hold
- 8 toe assisted pulls ups
- 60s rest

Then I did a 45 min yoga class, since the class I normally teach was cancelled (getting very annoying that 2 out of 3 get cancelled for lack of students, when there was "so much demand" from the other clients of the fitness I teach at on Thursdays).

#PullUpProgram #FitnessGoals #Fitness #GymLife #Yoga #YogaLife #YogaTeacher #YogaStudent

Pull up program part 2 - week 2 - day 2

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug let down

Part 1: Double trouble - 3 rounds
- 10 renegade rows (5 kg - it's annoying with sand KBs)
- 10 scapular pull ups

Part 2: More core - 4 rounds
- 20s hanging L-sit(ish)
- 90s rest

#PullUpProgram #FitnessGoals #Fitness #GymLife

Pull up program part 2 - week 2 - day 1

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug let down

Part 1: Hold up: 4 rounds
- Max effort top of the bar hold (use toes as needed)
- 30-60 sec rest

Part 2: banded pull ups: 12 rounds
- 2 banded pull ups
- rest 30-60s

I did the banded pull ups as a 2 reps every 1:15 (for easy tracking), and a bonus round of max effort at the end delivered 5 pulls ups. I used a band that offers 60% body weight support.

#PullUpProgram #FitnessGoals #Fitness #GymLife

Pull up program part 2 - week 1 - day 4

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug let down

Part 1: Pulling & more pulling: 10 rounds
- 3 box finished pull ups
- rest as needed

Part 2: Holding on for dear life: 4 rounds
- 8-10 sec top of the pull up
- rest as possible

Once more, pondering my life choices

#PullUpProgram #FitnessGoals #Fitness #GymLife

Pull up program part 2 - week 1 - day 3

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug let down

Part 1: Hang on - 5 rounds
- 10s top of pull up hold (use support as needed)
- 20-30s active hang
- 60s rest

Part 2: Holy Core - 3 rounds
- 12 banded lat pulls in hollow
- 24 Russian twists (5kg)
- 12 toe assisted pull ups

I was pondering some of my life choices during those last 6 assisted pull ups today.

#PullUpProgram #FitnessGoals #Fitness #GymLife

Pull up program part 2 - week 1 - day 2

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug let down

Strength: 3 rounds
- 60s weighed plank
- 60s batwing hold
- 12 inverted rows

My shoulders felt somewhat stiff from yesterday, so getting some more shoulder work was a good idea 😆

#PullUpProgram #FitnessGoals #Fitness #GymLife

I finally have time to get back to my Pull up program part 2 - week 1 - day 1

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug let down

Part 1: Modified pull ups & holds, 4 rounds
- max effort hold at top of the pull up
- 10 toes assisted pull ups
- 60s rest

Part 2: It's a great arm day: 3 rounds
- 10 db reverse flys (5kg)
- 10 db biceps curls (5kg)
- 10 db lateral raises (1.5kg)

#PullUpProgram #FitnessGoals #Fitness #GymLife

#PullUpProgram Week 6 day 2

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull apart
- 10 dead bug overhead let down

Grip & hold: 5 rounds
- 35m farmer's carry
- 20" arch hold
- 20" bar hang

Modified pull ups & holds: 4 rounds
- Max effort chin over bar hold (did half supinated, half pronated)
- 8 toe assisted pull ups
- 1 min rest

#PullUp #Fitness #FitnessGoals #GymLife #Strength #StrengthTraining

#PullUpProgram Week 6 day 2

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull apart
- 10 dead bug overhead let down

Double trouble: 3 rounds
- 10 renegade rows
- 10 scapular pull ups

Core ahead: 4 rounds
- 20" L-sit from the bar
- rest as needed

#Pull #Fitness #FitnessGoals #GymLife #Strength #StrengthTraining

#PullUpProgram Week 6 day 1

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull apart
- 10 dead bug overhead let down

Hold up: 4 rounds
- Max effort top of bar hold (use a TINY bit of foot assist to get past 5 seconds)
- 30-60" rest

Banded pull ups: 12 rounds
- 2 banded pull ups (one thickness down, yesh!)
- 30-60" rest

#PullUp #Fitness #FitnessGoals #GymLife #Strength #StrengthTraining

#PullUpProgram Week 5 day 4

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull apart
- 10 dead bug overhead let down

Pull baby, pull! 10 rounds
- 3 box finishing pull ups
- rest as needed

Hold baby, hold! 4 rounds
- 8-10 sec top of pull up hold (use toes on box if needed)
- rest as needed

This after teaching a frigging cold yoga class at the Crossfit gym this morning.

#PullUp #Fitness #FitnessGoals #GymLife #Yoga #CrossFit #YogaForCrossfit

#PullUpProgram Week 5 day 4

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull apart
- 10 dead bug overhead let down

Pull baby, pull! 10 rounds
- 3 box finishing pull ups
- rest as needed

Hold baby, hold! 4 rounds
- 8-10 sec top of pull up hold (use toes on box if needed)
- rest as needed

This after teaching a frigging cold yoga class at the Crossfit gym this morning.

#PullUp #Fitness #FitnessGoals #GymLife #Yoga #CrossFit #YogaForCrossfit

#PullUpProgram Week 5 day 4

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull apart
- 10 dead bug overhead let down

Pull baby, pull! 10 rounds
- 3 box finishing pull ups
- rest as needed

Hold baby, hold! 4 rounds
- 8-10 sec top of pull up hold (use toes on box if needed)
- rest as needed

This after teaching a frigging cold yoga class at the Crossfit gym this morning.

#PullUp #Fitness #FitnessGoals #GymLife #Yoga #CrossFit #YogaForCrossfit

#PullUpProgram Week 5 day 4

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull apart
- 10 dead bug overhead let down

Pull baby, pull! 10 rounds
- 3 box finishing pull ups
- rest as needed

Hold baby, hold! 4 rounds
- 8-10 sec top of pull up hold (use toes on box if needed)
- rest as needed

This after teaching a frigging cold yoga class at the Crossfit gym this morning.

#PullUp #Fitness #FitnessGoals #GymLife #Yoga #CrossFit #YogaForCrossfit

#PullUpProgram Week 5 day 4

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull apart
- 10 dead bug overhead let down

Pull baby, pull! 10 rounds
- 3 box finishing pull ups
- rest as needed

Hold baby, hold! 4 rounds
- 8-10 sec top of pull up hold (use toes on box if needed)
- rest as needed

This after teaching a frigging cold yoga class at the Crossfit gym this morning.

#PullUp #Fitness #FitnessGoals #GymLife #Yoga #CrossFit #YogaForCrossfit

#PullUpProgram week 5 day 3

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull apart
- 10 dead bug overhead let down

Hang on: 5 Rounds
- 10" Top of Pull Up Hold *use tiny bit of legs if needed
- 20-40" Active Bar Hang
- 60" rest

Holy core, batman! 3 rounds
- 12 Lat Pull in Hollow
- 24 Weighted Russian Twists
- 12 Toes Assisted Pull Ups

#PullUp #Fitness #FitnessGoals #GymLife #Strength #StrengthTraining