front squat 3 X 5 (3 sets of 5 reps)
weighted pull-ups 3 X 5
Here is a video on front squats:
http://www.youtube.com/watch?v=yHu4jhUbx9M
If you can do more than 10 pull-ups w/your body weight, add some weight on these.
If you can't do more than 10, just do 3 sets of 70% of the maximum # of reps you can do. For instance, if your max @ body weight is 8, perform 3 sets of 6 reps (rounding up).
If you can't do any pull-ups, work the eccentric (negative) portion of the movement. Using a step if you need to, jump up to the top portion of the pull-up, pause, then slowly descend to a dead hang. Repeat this 4 more times for your first set . Do 3 sets total. Watch your chin.
Friday, July 11, 2008
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment