Skill/Conditioning: 

Option #1 (Pull-up Program):

  • A. 3 sets x 5 reps Pull-up Negatives @51x1 (5 seconds eccentric contraction, 1 second pause at the bottom, and 1 second concentric contraction) ; Rest 2 minutes 
  • B. 2 sets x 5-8 reps Banded Pull-ups; Rest 2 minutes
  • C. 1 set x 15-30 second Active Hang 

Option #2 (Muscle-up Program):

  • A. 3 x 3-5 reps False Grip Chest-to-Ring Pull-ups; Rest 2 minutes 
  • B. 2 X 5-8 Muscle-up Transitions on Low Rings; Rest 2 minutes (work the DIP)
  • C. 1 x 15-30 second False Grip Hang 

D. 3 x 10-15 reps One Arm KB Row @ 31x1; Rest 2 minutes 

E. 64 Burpees, For time! 

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