Day 9 of the One Lift a Day Workout Plan involves Weighted Pull Ups and a warm up involving three exercises from Greg Mihovich' Animal Conditioning DVD set. This is the first opportunity to adjust the weight if you did too many sets, or too few sets during the 20 minute set.
Day 9: 5RM Weighted Pull Up Workout Video:
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Day 9: 5RM Weighted Pull Up Workout Instructions:
Perform the five test exercises to find your 5 rep max (5RM). Be sure to warm up prior to each test using bodyweight movements followed by lightweight technique practice. Rest as much as necessary between each test.
A: Baby Croc - 1 x 2min
B: Inchworm - 1 x 2min
C: Bear Crawl - 1 x 2min
D: Weighted Pull Up - Set of 2 for 20min (5RM Weight)
Greg Mihovich is the owner and head trainer of the Underground Gym. With a lifetime of experience in martial arts and fitness, Greg utilizes multiple disciplines to enhance the athletic performance of his clients. His innovative approach to training has led to the development of the Compound Conditioning method. Find out more.
Mark de Grasse is the owner of MyMadMethods.com, My Mad Methods Magazine, and My Mad Methods Productions. In addition to being a certified trainer specializing in kettlebells and bodyweight training, Mark is also the chief editor and designer of both the website, magazine, and My Mad Methods Productions DVDs. Find out more.