Pull Up Progression Week 4 l Partner Tempo Pull Ups (3-0-1-1)
- Pre-Requisite: Negative Pull Up*
- Standards: Begin with chin over bar and lower to a straight arm hang (3 seconds). Without pausing at the bottom, return to chin over bar (1 second); rest in a bent arm hang (1 second); rest 2 minutes then repeat. Your partner can provide limited assistance at the bottom range of motion.
- Milestone: 3 sets of 6 reps
* Successful completion of a smooth 30 second, bodyweight negative pull up. If you’ve not achieved the pre-req, continue to work on previous progressions.
Five Rounds for Time
Buy In l 50 Sit Ups (choice)
15 Wall Balls
Cash Out l 25 Burpees