Training programs » STRONG episode
pull-ups hard

*Australian
*hight
*isometric
*addition

Set 1
1 round
60
sеc
Warm-up
max
rep
Muscle up
60
sеc
Warm-up
rest after the set: 30 sеc
Set 2
1 round
max
rep
One-arm pull-up (any quality, each arm)
rest after the set: 60 sеc
Set 3
1 round
10
rep
Australian pull-ups
rest: 60 sеc
20
rep
Australian pull-ups
rest: 60 sеc
10
rep
Parallel Bar Dips
rest: 40 sеc
30
rep
Australian pull-ups
rest: 60 sеc
10
rep
Parallel Bar Dips
rest: 40 sеc
10
rep
Parallel Bar Dips
rest: 40 sеc
40
rep
Australian pull-ups
rest: 60 sеc
10
rep
Parallel Bar Dips
rest: 40 sеc
10
rep
Parallel Bar Dips
rest: 40 sеc
10
rep
Parallel Bar Dips
rest: 40 sеc
50
rep
Australian pull-ups
rest after the set: 360 sеc
Set 4
5 rounds
max
rep
Chest high pull ups
rest: 60 sеc
max
rep
Slow pull ups
rest: 60 sеc
max
rep
Jumping Pull Up
rest: 90 sеc
30
rep
Squats
rest: 90 sеc
max
sеc
L-sit on parallel bars
rest: 90 sеc, after the set 60 sеc
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