2.12.26 Upper Body Pull Strength & Conditioning

Alternating sets of upper body back & biceps strength with conditioning and core

Duration: 60-70 minutes

Equipment: Rack, barbell, dumbbells, ski

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Strength Block 1

8 rounds:

• Odd rounds: Max Reps Pull-Ups OR Inverted Rows

• Even rounds: Max Reps Chin-Ups OR Reverse Grip Inverted Rows

**Active recovery in between rounds = 10x Plank Up-Downs

Rest 2 minutes in between rounds

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Strength Block 2

8 rounds:

• Odd rounds: 6x Barbell Bent Over Row + 8x Bicep Curls

• Even Rounds: 6x Reverse Grip Barbell Bent Over Row + 8x Hammer Curls

**Active recovery in between rounds = 10x Plate Tuck-Ups

Rest 2 minutes in between rounds

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Accessory + Core

6 rounds:

• Odd rounds: 16x Plank Rows + 30 sec. Hollow Body Hold

• Even Rounds: 16x Bear Plank Rows + 30 sec. Flutter Kicks

Rest 1-2 minutes in between rounds

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Finisher

6 rounds:

• Odd rounds: 250m Ski + 10x Dual Dumbbell Snatch

• Even rounds: 250m Ski + 10 V-Ups

Rest 1 minute in between rounds

Can sub for the rowing machine or a 400m bike/run

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Exercise Demos

Pull-Up

Inverted Row

Chin-Up

Reverse Grip Inverted Row

Barbell Bent Over Row

Bicep Curl

Reverse Grip Bent Over Row

Hammer Curl

Plank Rows

Hollow Body Hold

Bear Plank Row

Flutter Kicks

Dual Dumbbell Snatch

V-Ups