For the next eight weeks we are aiming to improve our Pulling gymnastics with 4 possible tracks on Wednesdays
L1. Get your first kipping pull up
L2. Increase pull up capacity – for those who have a pull up or some
L3. get your first ring muscle up – for those who can esaily perform 10 strict pull ups
L4. increase muscle up capacity – have ring muscle ups and need to increase capacity
A. Baseline Test
L1: Max Set Ring Rows L2: Max Set Pull Ups L3: Max Set Strict Ring to Chest Strict Pull Ups L4: Max Set Ring Muscle Ups
B. 3 Rounds of the following circuit
– L1 and L2: 6-8 Beat Swings; L3 and L4: 6-8 Beat Swings on Rings
rest 1 min
– L1 and L2: Chin over bar hollow hold; L3 False grip Rings to chest hold on ground; L4: False Grip Ring to chest hold (off ground)
rest 1 min
– L1 and L2: 4 Pull Up or Ring Row Negatives Negatives; L3: 2 False Grip foot assisted Ring Muscle Up negatives L4: 2 False Grip RMU Negatives
rest 1 min
L1: Max Set Ring Rows; L2: Max Set Pull Ups; L3: 2-4 Foot Assisted Ring Muscle Ups; L4: 2-4 Ring Muscle Ups
rest 3 mins
For time:
500m Row
200 Ft SA OH Walking Lunges 50/35
15 DB SA STOH 50/35 each arm
9 Wall Walks
MFit
3 rds:
:30 hollow hold
:30 arch hold
1:00 rest
4×60% of max pull up test w/ 3-5 sec eccentric
rest 1:30-2 mins
Conditioning:16 min AMRAP
Row 500m
16 Alt DB hang clean (8e)
20 abmat sit ups
Mobility:
Thread the needle hold 1 min e
T spine rollout on WB 1 min