Blog

Back – 16th November 2012

Sean Lerwill performing pull-ups

Today’s Session was Back – primarily Pull-Ups

Warm up TRX row, close grip 8reps
Warm up TRX row, wide grip 8repd
Warm up TRX row (to hit rear delts) 8 reps

10 pull-ups
2mins rest
9 pull-ups
2mins rest
8 pull-ups
1min30sec rest
7 pull-ups
1min30sec rest
6 pull-ups
1min rest
5 pull-ups
10 x TRX close grip row
1min rest
4 pull-ups
10 x TRX close grip row
1min rest
3 pull-ups
10 x TRX close grip row
30 sec rest
3 pull-ups
10 x TRX close grip row
30 sec rest
3 pull-ups
10 x TRX wide grip row
30 sec rest
3 pull-ups
10 x TRX wide grip row
30 sec rest
4 pull-ups
10 x TRX wide grip row
1min rest
5 pull-ups
10 x TRX wide grip row
1min 30 sec rest
6 pull-ups
1min 30sec rest
7 pull-ups
2 mins rest
8 pull-ups
2 mins rest
9 pull-ups
2 mins rest
10 pull-ups
2 mins rest

10 x Overhand grasp lat pull down
2 sets
10 x underhand grasp lat pull down
2 sets

All pull-ups from deadhang, straight arms, 3 second eccentric lower. No kipping.

Sean Lerwill - Author

Sean is an former-Royal Marines Commando Officer & Physical Training Instructor. He has been published as a writer five times, has a BSc in Molecular Genetics and a Post Graduate Certificate in Education. He is also a MaxiNutrition ambassador.

New eBook: The Ration Pack Diet
Plus: Pass the PRMC