First posted workout. This is technically day three of the transition from a strength focus training cycle to building work capacity.
The focus of today is actually on pullups, which may make you wonder why Barbell Rows are first. To make a long explanation short, Barbell Rows are taxing on your CNS, pullups are not. So, Rows don’t take away too much from pullups, but pull-ups take away from rows.
Barbell Rows are important for a strong upper back, which helps support your lower back. If you have lower back pain, over time, this will help.
The Gymnastics work is just a fun way to work on core strength. feel free to substitute.
Barbell Row 5×5
Pullups with as few sets as possible to reach 25. If you can do this in two sets or less, add weight.
BB Curl 3 x 5
5 Minutes of Lever and Planche Work