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| Unrelated, but powerful nonetheless. Think about it. |
A. Rope Climbing Technique
Practice Pump-Step Rope Climb Technique (Aka no-one arm pull-ups)
B. Pec Flys & Advanced Rope Climbs
4 x 10 Dumbell Pec Flys (1st set is warm-up, build to a challenging load)
In between sets Perform 1 Rope Climb
Start lying down, pull yourself up off the floor using your pump step-technique from part A and as high as possible before utilizing your legs.
Climb to top.
Climb to top.
Once you are halfway down discontinue using your legs and lower yourself slowly (reverse pump-step technique) while maintaining a hollow body.
7.28.14
ReplyDeleteA. Bench Press
E&K
3@65
3@75
3@80
3@85
3@85
G
3@65
3@75
1@80, 2@75
3@75
3@75
B. Pec Flys
4x12# DB
C. Rope climbs
Practiced the pump step technique from sitting position. Only got to 2 pulls standing. It was hard to lower ourselves down. Also did some hollow body holds but didn't time them.