07/07/2020

Gymnastic Pulls (Max-Effort)
Pull-up Chart Progression

Total reps:
7 sets of 8 reps 56
6 sets of 7 reps 42
5 sets of 6 reps 30
4 sets of 5 reps 20
3 sets of 4 reps 12
Muscle-up Chart Progression

Total reps:
6 sets of 5 reps 30
7 sets of 4 reps 28
8 sets of 3 reps 24
9 sets of 2 reps 18
10 sets of 1 reps 10

Opt.1 Test any gymnastic pulling option of your choice Max-Effort
Opt.2 Perform a group of sets and reps from the pulp chart above
Opt. 3 Work on progressions towards a strict pull-up or other pulling movement of your choice.

Gymnastic Pulls include:
Ring-rows, Strict pull-ups, Kipping pull-ups, Chest to bar pull-ups, Bar or ring muscle-ups, Rope climbs and toe-to-bars or knee to chests.

Metcon (AMRAP – Rounds and Reps)
6 Rounds:
5 Snatches
10 Toe-to-bars/Knees-to-chest
30 Double/Single-unders

Rx Dumbbell 1-arm snatch
Rx+ 115/75