Do more pull-ups.
AND…practice these 10 exercises with your friends. 6 of us PAX came out to Tortoises on 4/21 to get better. Here’s what we did:
EC – Farmer carry kettle bells from the secret stash to the parking lot.
Welcome – Pledge – Mosey (instructional stroll around the pickle) – Hand out souvenir Weinke’s to each PAX
Warmup, focus on shoulders
The Thang
- 3 ct Boat / 10 ct Canoe x 10. This was hard. It simulates the core movement needed to start the pullup
- Hanging Shrug 5x 10ct. Hang fully extended from pull-up bar, shrug shoulders up simulating the starting motion of a pull-up (observing PAX squat…you’ll almost have a Murph done by the end of this….)
- Kettle Bell Lawnmowers – 3x 10ct each arm OYO, focus on the back doing the work
- Kettle Bell Ruh-Row’s – 3x 10ct, hinge at the waist, focus on the back doing the work
- Suspended pivot row – 3x 10ct, like a swingset Australian pull-up but with a rope over the pullup bar
- Partner assist row – 3x 10ct, 2 partners hold the worker’s legs up horizontal so he can do an Australian with feet elevated
- Lat pull-down – 3x 10ct, resistance band looped over a pull up bar
- Assisted Pull-up (we skipped these for sake of time)
- Negatives 3x 10ct, assist/jump up to bar, slow release down. Ouchie!
- Overhead press negatives (skipped these too…these are fun)
Finish in Mary – 10ct Canoe hold around the circle
COT – 6 PAX – 1 honor, 3 respects, 2 young’uns
Announcements: 5/1 Freed to Bleed, sign up on Slack, DM PetSounds to volunteer; 5/1-5/31 Murph-A-Day in May, this Sunday TCP Sawgrass, 2pm
Prayers/Praises: WWW and his family as he embarks on his next entrepreneurial adventure
NMS
- Thanks for playing along, fellas. This turned out to be a tough workout, and fun. Refunds will be offered since we only completed 8 of the 10 promised exercises.
- Now you all are just as prepared as me for Murph-A-Day in May.
- Blessings to you all
- More detail on this workout: https://dailyburn.com/life/fitness/upper-body-exercises-pull-ups/