Workout 4 Low Rep Vertical Plane Training

A1. Snatch-grip Rack Pull

Description: In a power rack, set the pins to around thigh height. Take hold of the bar in a snatch grip and hoist that bitch.

Sets: 5

Reps: 3-6

Rest: 45 seconds then move on to A2.

Note: Hold at the top of the movement for at least five seconds or as long as possible, whichever comes first. Use straps.

A2. Alternating Single Arm Cable Pull-down

Description: Holding one side of a V-handle cable attachment in your left hand, pull down and back, squeezing the lat as hard as possible during the entire range of motion. Slowly return the weight to the starting position, and pass the attachment off to your right hand.

Sets: 5

Reps: 6-8 each side

Rest: No rest betœ

B. Negative Weighted Chin-up

Sets: 4

Reps: 4-6

Rest: 60 seconds between sets. After your last set, rest 90 seconds and proceed to C.

Note: Select a weight you can perform one to two regular chins with. Do not perform the concentric, but simply lower yourself down, counting three seconds per rep. Use a stool or bench to get back into the top position.

C. Explosive Pull-up

Sets: 1

Reps: Explosive singles till death. (Or extreme failure.)

Rest: 2 seconds between reps.

Note: Set yourself up under the pull-up bar, hop up, and hold. Pull yourself up explosively as fast as you possibly can. Your goal should be to get your waist above the bar. Control your descent only casually. Drop to the floor, shake your arms out, rest two seconds, and do another. As you fatigue, begin to use the explosion to assist the movement. That is, use the momentum from your jump towards the bar to help perform the pull-up. Repeat this until you either die, or can’t do anymore. (Preferably the latter.)