MONDAY 8/14/2017

First, AWESOME job to everyone who stuck with the Gymnastic Capacity program! I have a heard a few stories of people shaving MINUTES off their 100 reps for time, which is better than I could have possibly imagined!

For the next few weeks, we are going to switch the focus to be more skill & strength based in approach, but once a week we will be reviewing work capacity so we don't lose anything we just gained.

Pull Up Strength

5 rounds NFT

• 5 weighted pull ups
• :20s Isometric Chin Hold (overhand grip)
• 2 Slow Eccentric Pull Ups

Rest as needed between rounds. Minimal rest between skills.

Notes & Scaling

Weighted Pull Ups

These are simply meant to be heavy pull ups (overhand grip). Use a weight belt to add plates or kettlebells to add resistance. Try to make each round heavier than your last, BUT they should be 5 UNBROKEN pull ups, so don't go too heavy.

Don't have 5 pull ups yet? Scale your pull ups with Feet-Assisted Pull Ups on a low bar. Set a bar so it is just high enough to reach when you are sitting with your feet under you. You can then use your feet to self spot your reps.

Isometric Chin Hold

Pull or jump up so your chin is over the bar (not touching it!). Hold for 20s. Most importantly, hold your chin above the bar. IF you are able to do that, focus on holding it in a HOLLOW BODY. Feet together, hips tucked under, toes pointed.

Slow Eccentric Pull Ups

From chin above the bar, SLOWLY lower down to dead hang. Go as slow as possible, then pause in the dead hang position.