GRIZZLY– 3-6-9-12-15-18-21
Dumbbell Push Press 35/50 M25/40
Box Jump Overs 20/24
KODIAK-3-6-9-12-15-18-21
Dumbbell Push Press 25/35 M20/30
Box Jump Overs 16/20
POLAR– 3-6-9-12-15-18
Dumbbell Push Press (light)
Box Step Ups
STRICT PULL-UPS: WEEK 3
GRIZZLY:
3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an
overhand grip)
– Rest 1:00 between sets
-into-
3 sets of 8-10 negative pull-ups (lower yourself down from the top
position as slowly as possible)
– Rest 1:00 between sets
-into-
3 sets of 5 pull-ups (use a band to assist with the pull-ups if needed)
– Rest 30-seconds between sets
KODIAK:
3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an
overhand grip)
– Rest 1:00 between sets
-into-
3 sets of 5-8 negative pull-ups (lower yourself down from the top
position as slowly as possible)
– Rest 1:00 between sets
-into-
3 sets of 3 assisted pull-ups (use a band to assist with the pull-up)
– Rest 30-seconds between sets
POLAR:
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes
touching the ground) with an overhand grip)
– Rest 1:00 between sets
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down
from the top position as slowly as possible)
– Rest 1:00 between sets
-into-
3 sets of 3 Ring Rows/assisted pull-ups (use a band to assist with the
pull-up)
– Rest 30 seconds between sets
