Gabe Turkish get-ups
Workout of the day
For max load:
Pull-ups, 5-5-3-3-3-1-1-1-1 reps
The priority today is heavy pulling. Following your general warm-up, get under the pull-up bar and go to work. If you’re unable to add weight because you are still on bands for assistance, then use a band or combination of bands that get you closest to the prescribed reps. For example, if you can do 6 pull-ups on a green band, then do two sets of 6. If you can only get 2 reps on a purple band, then do 2 reps instead of 3. Work with what you have. Scale as necessary.
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Forward grip pull-ups
20 kg x5-5
22 kg x3, 24×3, 26×3
28 kgx1, 30×1, 32×1, 34×1, 38×1, 40×1 (PR)
This makes my 4th big PR this year. Deadlift, dip, and “Murph” earlier. Now forward grip pull-ups. Something is working!
Pullups
20-25 ×5
30-35-40 ×3
55-60-65-70 ×1
100 burpee finisher
7:40