Skill: Pull-up
Progressions:
- Ring row / rows with rope
- Negative pull-up
- Chin-up (underhand grip)
- Pull-up (overhand grip)
- L-pull-up
No kipping. Use the 5×10 table:
- 3 x 2
- 5 x 2
- 3 x 4
- 4 x 4
- 4 x 6
- 5 x 6
- 4 x 8
- 4 x 10
- 5 x 10
If you have spare time between this and the metcon, do some static holds chin over the bar.
Gymnastic strength and flexibility
5 rounds for quality:
- 10 scapula push-ups
- 10 passive to active hangs with 3 second pause on top (passive hang:
active hang: meaning that you pull yourself as high as you can while keeping arms straight and body vertical)
- 30 s german hang with bar or rings, scale down to feet on ground if you can't hold it for 30 seconds. German hang is the bottom position of skin the cat:
