10/07/2020
Gymnastic Pulls (Max reps)
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
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
5 Burpee Box-overs
10 KTC/TTB’s
15 1-arm snatches Rx+50/35
5 Burpee Box-overs
10 KTC/TTB’s
15 1-arm snatches Rx+50/35
Opt. 2 Progress through a group of sets x reps on the pullup chart above
Opt. 3 Gymnastic Challenge
BK Gudmundsson shuffle
4 Rounds:
1-10 sec. negative pulp
5 Strict pull-ups
5 sec. isometric hold at 90 degrees
3 Strict pull-ups
5 sec. isometric hold at 90 degrees
1 Strict pull-up