1×10 @ Bar
3×5 @ 30-60%
2×5 @ 5-10lbs heavier than last week
1x max reps @ same weight as above
5 Dead Hang Pull Ups
10 DB Push Press
15 GHD Sit Ups
If you need to use a band, use the lightest one possible for the pull ups. For the push press, choose the heaviest weight you’ll be able to use for the whole workout. If you are new to using the GHD, scale to Ab Mat sit ups. If not, be sure to use your legs and hip flexors for the movement – your knees should extend down and your torso should move quickly on the way up. Watch the video below for a visual demonstration on how you should use your legs on the GHD.