Skill/Conditioning: 

Pull-Up/Muscle-Up Program 

A. Pull-Ups 

  • Sets 1-3: 5-10 Kips 
  • Sets 4-5: 5 negatives @ 71X1 
  • Set 6: Max Banded Pull-Ups (same as last week) 

A. Muscle-Ups

  • Sets 1-3: 5-10 kips (rings or bar) 
  • Sets 4-5: 5-10 Rings Dips @ 21X1 
  • Sets 6-7: 3-8 False Grip Ring Pull-Ups 

B. Every minute, on the minute, for 15 minutes:

  • Minute 1: 15-45 second Handstand 
  • Minute 2: 15-45 second Ring Plank (FLR) 
  • Minute 3: 8-10 Bent Over Rows @ 20X1 

 

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