サッシャ・ディギーリアンのインスタグラム(sashadigiulian) - 3月30日 01時58分

Set 1:
Warm Up

X3 rounds (rest 2 min between rounds) •8 pull ups on jugs
•Half Crimp Hang (10-15 sec) => Pull Up
•Three Finger Crimp Hang (10-15 sec) => Pull Up
•5 pull ups on 20-30mm edge

Set 2: Isolated Hangs

X 3-5 rounds •1-arm isolated hang (open crimp)
6-10 secs; Use band for assistance if needed •Rest 30 sec
•Repeat on other Arm.

Set 3: Endurance

Open Crimp Hang: 6 seconds on; 6 seconds Rest X 25 times (or to failure, whatever number of reps that is); Slightly bent arms; to increase difficulty, add some weight.

Rest 4-5 mins

Three finger Hang: 7 seconds on; 3 seconds Rest X 25

I use the 20mm edge for this workout. To adjust difficulty you can just use a larger or smaller edge.

Created by my Trainer @bhkillian ✊🏼👍🏼 #hometeam @adidas @adidasterrex #SFH

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