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  • Writer's pictureJohn Fadel

Monday PivotX- 6am/9:15am/4:30pm

Updated: Aug 21, 2023

Chest to Bar Pull-ups

Max Unbroken Chest to Bar Pull-ups

-focus is cycle time

Instead of big circular motions, work on more up and down movement to the bar.


Modifications:

- Pull-Ups 

- Banded Chest To Bar

- Ring Rows With Feet Elevated

- Barbell Bent Over Rows  


Front Squat

5 Sets [Building to Heavy]:

3 Front Squats

Rest 1-2 Minutes Between Sets.


"Most Dope"

10 Rounds For Time:

10-9-8-7-6-5-4-3-2-1 Front Squats 115 / 85 lb

1 Rope Climb (15ft.)

Time Cap: 15 Minutes


Modifications:

FRONT SQUATS

- Reduce Reps

- Reduce Loading

- Sub Dumbbells

- 1.5x Air Squats

ROPE CLIMBS

- Reduce Climb Height

- 5 Strict Pull-Ups = 1 Rope

- 5 Toes To Bar = 1 Rope

- 6 Alternating Dumbbell Plank Rows = 1 Rope








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