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Upper body pull

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Strength

Strength exercise for this movement pattern

Mobility

Don't skip the mobility exercise after each strength set

A note on the minimum & target sets and reps

Minimum: this is the minimum number of reps and sets you need to perform before moving up to the next level. If you can't complete this many reps and sets WITH GOOD FORM, move back down a level. 

Target: Before you move up to the next level you need to complete the target reps and sets WITH GOOD FORM for two consecutive workouts. It can be exciting to rush ahead, although consistency is important, not how quickly you progress.


1. 45 degree row
Minimum reps & sets
  • Reps 5
  • Sets 3
​Target sets & reps
  • Reps 12
  • Sets 5
1. overhead lat stretch
Minimum reps & sets
  • Reps 10 seconds
  • Sets 3
​Target sets & reps
  • Reps 30 seconds 
  • Sets 5

2. Horizontal row
Minimum reps & sets
  • Reps 5
  • Sets 3
​Target sets & reps
  • Reps 12
  • Sets 5
2. Pull up bar lat stretch
Minimum reps & sets
  • Reps 10 seconds
  • Sets 3
​Target sets & reps
  • Reps 30 seconds 
  • Sets 5

3. Scapula pull ups
Minimum reps & sets
  • Reps 5
  • Sets 3
​Target sets & reps
  • Reps 12
  • Sets 5
3. One arm pull up bar stretch
Minimum reps & sets
  • Reps 10 seconds
  • Sets 3
​Target sets & reps
  • Reps 30 seconds 
  • Sets 5

4. Negative pull up
Minimum reps & sets
  • Reps 3
  • Sets 3
​Target sets & reps
  • Reps 10
  • Sets 5
4. door frame lat stretch
Minimum reps & sets
  • Reps 10 seconds
  • Sets 3
​Target sets & reps
  • Reps 30 seconds 
  • Sets 5

5. chin up
Minimum reps & sets
  • Reps 2
  • Sets 3
​Target sets & reps
  • Reps 8
  • Sets 5
5. doorframe lat stretch with twist
Minimum reps & sets
  • Reps 10 seconds
  • Sets 3
​Target sets & reps
  • Reps 30 seconds 
  • Sets 5

6. pull up
Minimum reps & sets
  • Reps 2
  • Sets 3
​Target sets & reps
  • Reps 5
  • Sets 5
6. doorframe armpit sniff stretch
​Minimum reps & sets
  • Reps 10 seconds
  • Sets 3
​Target sets & reps
  • Reps 30 seconds 
  • Sets 5

7. assisted one arm pull up
Minimum reps & sets
  • Reps 2
  • Sets 3
​Target sets & reps
  • Reps 5
  • Sets 5
7. doorframe armpit sniff stretch
​Minimum reps & sets
  • Reps 10 seconds
  • Sets 3
​Target sets & reps
  • Reps 30 seconds 
  • Sets 5

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