Beastyfit Fitness & Nutrition
2-3 Sets during the first 10 minutes of class:
1.) 20x Band Pull-Aparts w/ palm down
Beastyfit Pull-up Challenge
5 Sets of Strict Pull-ups
Rules: 2 second pause at top with your chin OVER the bar, and 2 second pause at bottom showing full extension, NO KIPPING!! Overhand grip. Bands allowed for modification, chose a band that allows you to perform 3-5 pull-ups. Focus on the hold at top and defending down slowly. Rest 1-2 min between sets.
1st Set: Perform a max unbroken rep attempt (do as many as you can do), record reps, rest
2nd Set: Perform one rep less than your max set, break up the number as needed (Example: your 1st max set was 10 reps, your second set is 9 reps, you are able to do 5/2/2, still equalling 9 reps a total, rest 1-2 min.
3rd Set: Perform one rep less than your 2nd set, breaking up the reps if needed, rest 1-2 min.
4th Set: Perform one rep less than your 3rd set, breaking up the reps as needed, rest 1-2 min.
5th Set: Perform one rep less than your 4th set, breaking up the reps as needed, rest 1-2 min.