This session we are back in the gym working on some of the most important aspects of building volume, quality. It isn’t about how many reps you can do but about the kind that you do that determines the eventual limitation on quantity. This session gives you a distinct feeling of how effective a simple pull up ladder can be. We also finish by introducing the idea do EQI. These are some of the most potent ways to increase tolerance in the connective tissue but ensure your body position is correct as in, holding a strict hollow position in the pull up.

Warm

3x5 Hip and Spine CARs

3x10 of each

1-6-1 Pull up ladder

Work

10-1 (10, 9, 8…1) Deadlift ladder @185lbs

20m Suitcase Carry (heavy) between sets

1-5 Devil Press (Heavy)