Dedicated to building major upper back and arm strength, this pull session clears the way for better posture and grip—perfect for surviving icy days.
Warm-Up
5 min treadmill or ski erg two rounds:
- 10 banded rows
- 10 arm swing hugs
- 10 reverse snow angels
Strength or Skill
Barbell Pendlay Row
- 4 sets x 8 reps @ RPE 7 Lat Pull-Down (wide grip)
- 3 sets x 10 reps Lat Pull-Down (close grip)
- 3 sets x 10-12 reps
Metcon
10 min EMOM:
- 1st minute: 8 kettlebell high pulls (moderate weight)
- 2nd minute: 10 dumbbell hammer curls Scaling: Decrease KB weight or perform banded pulldowns if needed
Cool-Down
- Hanging lat stretch on pull-up bar: 30 sec x 2
- Cross-body rear delt stretch: 45 sec/side
- Standing biceps wall stretch: 45 sec/side
- Wrist and forearm flexor stretch (palm up, press fingers down gently): 30 sec/side
- Child’s pose: 1 min
Core / Optional Finisher
2 rounds:
- 12 kettlebell suitcase deadlifts/side
- 20 sec dead hang hold
Coaching Notes
Drive with elbows on rows. Lat pull-downs: full stretch at top, squeeze lats at bottom. Use tempo if needed.
Week-over-Week Progression
- Week 1: 4x8 row @ RPE 7, 10 min EMOM
- Week 2: 4x8 row @ RPE 7.5, 12 min EMOM
- Week 3: 5x6 row @ RPE 8, 10 min EMOM (increase KB weight)
- Week 4: 4x8 row @ RPE 6, 8 min EMOM