Lesson 5.1
There is no life hack. You have to do the work. - Jocko
Vertical Pull
Fruits
• Nature’s candy
• Low in calories
• Rich in vitamins, minerals, and fiber
• Note: Fruit contains more sugar (fructose) than vegetables, so eat sparingly if your goal is
weight loss, and restrict to post-workout
Serving Size: 1 Fist
Daily Serving: 1-2
Whatever you want to do least, do that first.
Vertical Pull: Chinups/Lat Pull
Chinup Progressions
- Flexed Arm Holds (Reps = Seconds)
- Negative Lowering's (Reps = Seconds)
- Band Assisted
- Partner Assisted
- Regular Chin Up
- Chin-Up Variations (Neutral-Grip, Pull-Up)
- Weighted Chin Up
Down Dog
Toe Touch Squat
#27 Upper Body SH
Wide-Grip Pull-Up 4xMax
Wide-Grip Lat Pulldown 4x12
BB Power Curl 4x6
BB Row 4x12
BB Bench Press 4×6
Push-Up 4xMax
DB OH Press 3x12
Band OH Tricep Extension 3x10
Band Front Raise
Band Pull-Apart