A predatory pull session blending nature-inspired grit and upper-body back, biceps, and grip training to help carve out a leaner, stronger frame.
Warm-Up
5 min row or jump rope Then 2 rounds:
- 10 banded face pulls
- 8 scapular pull-downs (lat pull-down machine or band)
- 8 prone Y-T-I lifts
Strength or Skill
Bent Over Barbell Row
- 4 sets x 8 reps @ RPE 7
Lat Pull-Down (wide grip)
- 3 sets x 10 reps
Seated DB Hammer Curl
- 3 sets x 10-12 reps
Metcon
EMOM 16 min:
- Minute 1: 12 dumbbell renegade rows (6/arm)
- Minute 2: 15/12 cal bike OR 150m row
- Minute 3: 10 banded straight-arm pull-downs
- Minute 4: Rest
Scaling: Lighter DBs, reduce reps, substitute inverted rows/barbell in rack for DB renegade rows if needed
Cool-Down
- Lat stretch (bar hang or kneeling): 60 sec/side
- Cross-body shoulder stretch: 45 sec/side
- Wrist flexor stretch: 30 sec/side
Core / Optional Finisher
2 sets:
- 12 stability ball knee tucks (or slow mountain climbers)
- 30 sec hollow hold
Coaching Notes
Pulling movements alternate grip each week. Quality > load. Use controlled tempo on rows. Substitute banded lat pull-downs if needed.
Week-over-Week Progression
- Week 1: 4x8 rows, 16 min EMOM
- Week 2: 5x6 rows (increase load), add 2 reps to DB row in EMOM
- Week 3: 4x8 rows @ slower tempo, increase cal/row in EMOM
- Week 4: 3x10 rows (deload), reduce EMOM volume