2025 07 11 Week 1 Cycle 2 Upper Pull Hang Tight
Absolutely, Jonathan! Here’s your Week 1 Friday Upper Body Pull workout, keeping things foundational with high-quality movement and moderate volume. You’ll start with a mobility warm-up, hit your back and biceps with strength work, and finish with a conditioning WOD that blends pull mechanics and core/cardio.
🧲 Week 1 Friday – Upper Body Pull: Volume + Form Focus
✅ Session Focus
- Upper Body Pull Strength
- Grip & Core Work
- Conditioning WOD
🔥 Warm-Up (8–10 min)
- Dead hangs – 2 x 20 sec
- Band pull-aparts – 2 x 15
- Light KB swings – 2 x 15
- Inverted rows or bodyweight scap pull-ups – 2 x 8
- Arm circles + shoulder rolls – 30 sec each direction
- Wrist rolls or forearm stretch – 1 min
🧱 Strength Block – Form & Volume
| Movement | Sets x Reps | Equipment | Notes |
|---|---|---|---|
| Pull-ups or Jumping Pull-ups | 3 x 6–8 | Pull-up bar | Use assistance or band if needed |
| Barbell Bent-over Row | 4 x 8 | 35lb bar + plates | Controlled tempo |
| Single-arm DB Rows | 3 x 10/arm | Dumbbells | Strong contraction at top |
| Barbell Shrugs | 3 x 12 | Barbell + straps optional | Hold 2 sec at peak |
| Hammer Curls | 3 x 12 | Dumbbells | Neutral grip, controlled reps |
🛑 Rest 60–90 sec between sets. Focus on full range and pause under tension.
⚡️ WOD – “Hang Tight” (12–15 Min AMRAP)
As many rounds as possible of:
- 8 Renegade Rows (4 each arm)
- 10 Kettlebell Swings
- 12 Sit-ups or V-ups
- 10 Jumping Pull-ups
- 20 Mountain Climbers
💡 Optional: Add a finisher of farmer’s carries or dead hangs if your grip isn’t cooked yet.
Want this dropped into your Loop dashboard page or prepped as a daily copy-paste block like Monday and Tuesday? I can queue it up next!