This combos pairs an Upper Body Vertical Pull & Horizontal Pull . Make sure you recover or each round will not only get harder but quality will lessen.
Use a partner to help with Pull-Ups if needed. Use any grip that you prefer.
The reps for pull-ups are a range. Some athletes need more reps, other athletes can be taxed with the minimum amount. Athletes should choose based on their abilities.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 5-10 | Controlled | 30 sec (h:m:s) |
| 2 | 5-10 | Controlled | 30 sec (h:m:s) |
| 3 | 5-10 | Controlled | 30 sec (h:m:s) |
| 4 | 5-10 | Controlled | 30 sec (h:m:s) |
If need use assistance on the way up with a partner. Pull the elbows down and back. Control on the way down and get to full elbow extension.
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 5 ea | Heavy | Controlled | 30-60 sec. (h:m:s) |
| 2 | 5 ea | Heavy | Controlled | 30-60 sec. (h:m:s) |
| 3 | 5 ea | Heavy | Controlled | 30-60 sec. (h:m:s) |
| 4 | 5 ea | Heavy | Controlled | 30-60 sec. (h:m:s) |
Pull your elbow to your pocket. You don't need to pull your elbow high.