This was my 3rd round of my vertical pulling complex (video coming soon). I did 5 rounds total, followed by a Hypertrophy complex which was 3 exercises for 4 rounds. The hypertrophy set was little to no rest in between its sets. Variations of tricep exercises were used as active rest in complex A, and core exercise in complex B. Let me know what you guys think.
I tried to make this first complex similar to the style of the star complexes CT created.
Complex A: 5 rounds
Weighted Pullup: 3-5x60lbs
Banded Pullup: 5-7
Explosive Nuetral grip pullup: 8-10
Speed Res Band lateral pull downs: 30 reps ASAP
Isometric Pullup: 3x5sec hold
Active rest for 3rd: Lying DB tricep exstentions
Complex B: 4 rounds
Wide Grip Pullup: 8-10
single arm lateral pull downs with 2 sec squeeze: 8 each arm
supinated close grip pullup:5/7
core exercise: varied by round