Workout: Feb. 25, 2013


Floor, bench or incline press 3-3-3-3

Ring rows – 3 sets of max reps

Pulling block  – Select two additional pulling movements for 3 sets of max reps (see below)

3 max sets: toes-to-bars + hollow rocks (no rest between)

Pulling block options for Feb. 25:

Strict, weighted or band-assisted pull-ups

False-grip ring pull-ups

Pendlay rows:

Bent-over dumbbell rows

Barbell, dumbbell or kettlebell curls

Chest-to-bar isometric holds

1.5s: 1 pull-up and one partial rep – either from the bottom to halfway or from the top to halfway, depending on where you need improvement


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