Delta Pull Up System Week 1 Day 1

AM: Run (Easy 15-17 minute pace)
Time: 31:06

Today I'm starting a new cycle Delta Pull up System (Mondays and Thursdays)

PM: Treadmill (Incline Level 5; 3.5 mile/hour pace)
Time: 22:03

DPS - Week One Day One
Chin-Up
3 Sets, 5-6 Reps, 5-6 Second Duration Each Rep, 60 Second Rest Between Sets

1) 6 Reps, 150#, hold each at top for 6 seconds, rest 60 seconds
2) 6 Reps, 150#, hold each at top for 6 seconds, rest 60 seconds
3) 6 Reps, 150#, hold each at top for 6 seconds


Reed Stretch
Wall Squat
16Kg Halo
Pump Stretch
Knee Swap

Turkish Get Up (5 minutes) Alternating Left then Right

Plank (2 Minutes) x 2
Pump Stretch