I use the weekends for long endurance workouts or for a chance to work on something specific that I can do at home. Today, I focused on getting in some volume, but I did not want to get sore. This is one of my favorite “go to” workouts:
Workout:
5x (6-1) pull-up and HSPU ladder
With this type of workout, I never go to failure and I got 105 reps in of each exercise. For me, this is a recovery workout. If you are going to do this remember a few rules. First, pick a peak number that is well under your failure number. For example, if 8 is the maximum number of pull-ups you can do, then aim for ladders of 1 – 4. Also, don’t cheat yourself; this is not a race so do these exercises with a full range of motion. Perfect from is the goal. During the pull-ups get full extension and chest should hit the rings or bar. When doing HSPU, hit your head on the ground and get full extension on the top.
You can substitute any bodyweight movements, but I like using agonist and antagonist muscles. So pushing and pulling usually work best. I also like bodyweight rows and dips. Good luck and you will be amazed how many reps you can get in without even realizing it.
