Workout: Pull-Up Matrix II (Advanced)
Tuesday, September 21, 2010 at 17:28
Darryl Edwards in Bodyweight Exercise, Pull-Ups, Workouts
![](/storage/pull%20ups.gif?__SQUARESPACE_CACHEVERSION=1285087958378)
Warmup:
- 5 min moderate row (substitute skipping/jump rope or run)
- 20 Push-Ups
Workout:
- 30s full hang, 2 pull-ups - (shoulder width, overhand grip) - rest for 45s
- 30s high hang (with chin over bar), then 2 Pull-ups (wide, overhand grip) - rest for 45s
- 30s full hang with knees raised (shoulder width, overhand grip) - rest for 30s
- 5 Pull-Ups, then 30s full hang (narrow underhand grip) - 1 min rest
- 30s mid hang (bend at elbows) hang (wide underhand grip), 5 Pull-Ups - 1 min rest
- 5 pull-ups diagonal left, 5 pull-ups diagonal right - aka Mountain Climbers (wide overhand grip) - 1 min rest
- Bent Arm Knee to Elbow (twist) - 5 left twist, 5 right twist - 1 min rest
- 5 Pull-ups (underhand grip) - 1 min rest.
- 15s (bend at elbows) - knee raise hang, 15s full hang, 15s knee hang, rest for 30s.
- 3 Pull-ups (wide, overhand grip) - rest for 30s.
- 5 Bar Muscle-Ups
Finisher:
150 Sit-ups
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