Pulling

Jason Khalipa

Pulling day, I am sore from what feels like head to toe, it would have been a bad idea to do deads or cleans as my lower back is sore too (good sore) so pullups and rows today.

Drop Set pullups (perform as many reps with a weight, drop weight then keep going with bodyweight without dropping off bar, first number is weighted pullups, second is BW pullups.)
With a 40 pound dumbell - 6-4, 6-4, 6-3, 5-3, 4-3

Wide Neutral Grip Cable Row - 120 (8, 9, 9, 9, 9)

20-15-10-5 reps for time
Neutral Pullups
between each set and after the last perform 5 Wide Grip Pullups (so 20 total)
Time: 11:31

Hamstring Curl - 3x8........80
DB Preacher Curl - 3x5.....30

Everything felt good, part 1 was something I've done before but never started with, it certainly made everything that followed it harder than if I had just done something that was strictly strength.  Overall it was a good workout.  Tomorrow will be a nice day off, chest, arms, quads, inner thigh, glutes, erector spinae, and whatever might be sore from today, will all need a chance to recover.