Eccentrics, deceleration, or for lack of a better term...Negative rep training is quite taxing.
Let's look at it:
You can hold (static contraction) more than you can pick up or accelerate (concentric contraction) making the static a stronger contraction than the lifting portion.
You can let down or (eccentric contraction) more than you can hold. Making the deceleration the hardest and strongest contraction of the three.
I won't go into the "why" or the reason but know this, it's because of a little thing known as an H fiber and that doesn't stand for Harry.
Today we needed to do Pull-ups and Chins and Dips because it's Wednesday and we pop hearts and murder accessory body parts.
Kidding...it works well with our training cycle of "GFS" or "Get F'n Strong".
If you can't do a Pull-up you certain can do a "let down". hahahaha
Today's Training
AirDyne:
10 mins legs only
10 mins legs AND arms
10 mins arms only
Try to exceed 9.6 miles
Eccentric Pull ups: 10x1 @ 30 seconds per rep
Eccentric Dips: 10x2 @ 30 seconds per rep
Eccentric Chin ups: 10x1 @ 30 seconds per reps
Concentration Curl: 3x33...keep that weight moving
Bike Commute: 22 mins
Run: Sprint- 10x50 yards