WOTW – Pulling Thunder
Did you know that pulling movements are the most neglected movement in our modern world… and the lack of pulling produces poor posture and shoulder pain for all of us computer workers. Yep, it’s the truest of trues!
Make sure to mix some serious pulling into your workouts once or twice a week for a strong back and beautiful posture that all your friends will adore!
If you have any questions about the movements… let us know!
Get 2 weeks free (of our whole coaching program) at https://thegetbetterproject.com/2-week-trial/
———
Warm-Up
30 arm circles forward and backward
2 easy rounds of:
5 inch worms
20 double unders or 2-4″ hops
5 light BB or double DB snatches
5-10 strict pull-ups or 10 DB bent over rows
5 light BB/DB clean and jerks
Practice all movements that you plan to do in the workout at your intended weights.
Workout of the Week – Pulling Thunder
15 min AMRAP of:
15 chest to bar pull-ups OR 10 strict pull-ups OR DB bent over rows
10 double DB snatches
30 double unders OR 2-4″ hops
15 pull-ups OR banded pull downs
10 DB clean and jerks
30 double unders OR 2-4″ hops
RX is 50/35 pound DB’s, but you should pick a weigh that will allow you to do 10 unbroken double DB snatches when fresh.
———
FYI: The bodyweight workouts are NOT watered down versions of the DB workout. You try one and let me know how easy it was.
Bodyweight ONLY Warm-Up
30 arm circles forward and backward
2 easy rounds of:
5 inch worms
20 double unders or 2-4″ hops
5 burpees
10 banded rows OR mountain climbers
5 tuck jumps
Adv Bodyweight ONLY
15 min AMRAP of:
15 banded rows OR mountain climbers
5 burpee tuck jumps
30 double unders OR 2-4″ hops
15 banded pull downs OR mountain climbers
10 tuck jumps
30 double unders OR 2-4″ hops
Starter Bodyweight ONLY
15 min AMRAP of:
15 banded rows OR mountain climbers
5 burpees
30 2-4″ hops
15 banded pull downs OR mountain climbers
5 tuck jumps
30 2-4″ hops
———
#workout #workoutoftheweek #workouts #athomeworkout #bodyweightworkout
If you have any questions about the workout or movements… we are happy to help out. Just write them down in the comments section below.
We’d also love to hear if you did the workout by having you comment below. You doing the workouts fuels us to keep publishing them.
Don’t miss the chance to get our 2-week trial on the house. That means totally free from us to you! https://thegetbetterproject.com/2-week-trial/
*above could be affiliate links. I get a small commission if you click through them and buy, but they in no way make the products cost anymore. If you decide to use them please let me know so I can thank you. Affiliate Disclosure