FRIDAY 1/6/2017

Chest to Bar 1.3

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Scaled

5x5 Ring Rows

5x1 Eccentric Pull Up

Ring Row - start with your feet directly below the rings with the rings just above your belly button. Lean back with straight body and straight arms, holding the rings in false grip. Pull the rings to your chest and pause for 1 second then return to straight arms.

Eccentric Pull Up - begin with your chin above the bar and slowly lower yourself to straight arms. Try to take 5-7 seconds to lower to the bottom.

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Rx

5x3 Strict C2B on Rings

5x2 Muscle Up Transitions

Strict C2B - hold false grip, activate lats by applying slight forward pressure on rings, think about pushing the rings down as you lift your body up until your chest touches the rings. Can be modified on the low rings so you can use the tops of your toes as a self spot.

Muscle Up Transitions - begin kneeling, sitting on your heels, toes tucked under, hips directly below the rings. Rings should be just higher than your head. First, pull yourself up until your chest is above the rings, then pull through to bottom dip position with elbows pointing up. Slowly transition back down to chest touching the rings and back to kneeling position.

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Rx+

5x5 Ball Ups

5x5 Strict C2B on Rings

Ball Ups - begin hanging on the high rings. First, pull knees up to chest then continue pulling until you are inverted with your knees past your arms. Slowly return to start.

Strict C2B - on high rings with false grip. The higher you can pull yourself together. Can be modified up by doing strict muscle ups. However, you MUST complete 5 pull ups before coming off the rings. (If you can only do 2 muscle ups, finish with 3 C2B before letting go.)