Workout: Deload Primer. Type: Sets. Test week. Four easy sets of a twenty-second active hang into three smooth negatives — just enough to keep the pattern sharp while your arms recover from five weeks of work. Nothing near failure. The strength is already built; this week is about letting it surface. The score is total time hung. 2 movements across 1 sections. Created by Fiz. 0 completions, 0 likes.
FizWorkout

Deload Primer

Test week. Four easy sets of a twenty-second active hang into three smooth negatives — just enough to keep the pattern sharp while your arms recover from five weeks of work. Nothing near failure. The strength is already built; this week is about letting it surface. The score i...

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Format
Sets
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beginner
The workout

Sets

4 Rounds — Easy 4 sets 2 moves
Active Hang 20s
Negative Pull-Ups 3 reps
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Deload Primer is a sets workout by Fiz, built from 2 movements. It is set at beginner level.

How to approach Deload Primer

Deload Primer loads the lats, upper back, biceps and forearms hardest. Core take a share of the work too. Go out slower than feels natural: the opening effort is the one you can most afford to give away, and the positions you protect early are what you'll still have at the end.

Deload Primer is scored on total time: the clock stops when the last rep is done, and a faster time ranks higher.

Frequently Asked
What is the Deload Primer workout?
Test week. Four easy sets of a twenty-second active hang into three smooth negatives — just enough to keep the pattern sharp while your arms recover from five weeks of work. Nothing near failure. The strength is already built; this week is about letting it surface. The score is total time hung.
What movements are in Deload Primer?
Deload Primer includes Active Hang, Negative Pull-Ups.

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