WEDNESDAY 10/18/2017

Pull-Up Skill Work - Week 1

3 x 20 Kips

3 RM Chin Up (for weight)

Notes

Kips - Don't just grab the bar and flop around for what you think is 20 reps. An efficient kip will help you with ALL gymnastics work on the bar and rings. Focus on the transition from hollow to arch. There should be no bending, piking, or breaking anywhere in your body, from your hands all the way to your toes. Squeeze your glutes, feet squeezing together, toes pointing towards the ground.

Weighted Chin Up - This is in under grip (hands backwards). We do a lot of work in over grip, so it's really important to train in all grips, not only for general strength, but also wrist, elbow, and shoulder health.