Pulling Up

Competition Class

Strength

SKILLS&DRILLS

GYMNASTICS

A. 3 x 7 Kipping HSPU
Rest 90s between sets

B. Tabata HS Push-ups
8 Rounds: 20sec work, 10sec rest

C. 5x5 Strict HSPU
*go to deficit if easy, use ab/skull mats if too hard
*scale up first set / reps from last week

D. Accumulate 1min in free standing HS

E. 5-7 x 10m UB HS Walk - AFAP!

 

MetCon

CLASS

10min EMOM
1 Strict Press + 2 Push Press + 1 Jerk
Pull-up Complex
BEG: 2 Beat Swings + 2 BS w/ tap + 1-3 Pull-ups
INT: 1 Bar Muscle Up + 2 C2B + 1 Pull-up
ADV: 3 Pull-ups + 2 C2B + 1 Bar MU (add 1 rep to each, each round)

4min AMRAP
3 Bar Muscle Ups
7 STOH 155/105

Rest 2min

4min AMRAP
5 C2B Pull-ups
7 STOH 135/95

Rest 2min

4min AMRAP
7 Pull-ups
7 STOH 115/75