Upper body pulling strength is a key component for developing the total athletic package. Squats, deadlifts, and presses will all benefit from an increase in upper body pulling strength. Having a strong back is an indispensable asset for anybody who plans to get into the backcountry.
3 sets:
10 Cat/Cows
10 Scap push-ups on all fours
10 Alternating thoracic bridge
5 sets: Barbell bent-over row x6 reps @20X2
Rest 90-seconds between sets
*Notes: Use a weight that feels like a 7-8/10 effort for all 5 sets
@20X2 refers to the tempo of the lift. When reading tempo, always start from the top of the lift. Ex. 2 seconds down, no time at the bottom, eXplode up, and a 2-second pause with the barbell touching your chest.
5 sets:
Strict pull-ups x sub max reps (2-3 reps short of failure)
Rest 60 seconds between sets
*Notes: Aim for sets of between 6-10 reps with 2-3 reps in reserve.
When doing pull-ups, make sure you’re working through a full range of motion. Put your ego aside and use assistance to achieve your desired reps.
4 sets:
12 reps per side, Single-arm DB row, no rest
60 seconds alternating kettlebell halos, rest 90 seconds
Challenge Accepted
Motivate your friends and the hunting community at large. Share alternate or complimentary workouts. Post your sets in the comments and let us know how you feel pre/post workout.