Strict Pulling 5X5

Strict Pulling 5 Sets of 5 Strict Pulling Kipping & Butterfly Pull-Ups- unassisted for as many reps as possible chin over bar, box assisted for as many reps as neccessary Kipping Chest to Bar & Butterfly Chest to Bar- unassisted Strict Chest to Bar for as many as possible, box assisted for as any reps as necessary. Bar & Ring Muscle Ups- unassisted strict chest to bar- if unable to complete, scale back to Chest to bar instructions.

Iso Hold on Pull-Up Bar

ISO HOLD WORK Every 2:00 on the Min for Max Hold 8 Minutes Total or 4 Rounds Hold at 0:00, 2:00, 4:00 and 6:00 For all variations this can be done unassisted, with a box assistance as in part 1, or on a low bar Kipping & Butterfly Pull-Up- chin over bar ISO hold with a negative- if hold is assisted focus is holding as much weight in arms as possible and as little weight in your lower body as necessary. Kipping & Butterfly Chest to Bar- chest to bar hold, with a negative *IMPORTANT- Make sure your chest is touching the bar. If assistance is needed here to touch the bar please use it, if using assistance as much weight in your upper body as possible and as little as needed in your lower body. Bar & Ring Muscle Ups- Chest to bar Hold- unassisted- if assistance is needed scale back to Kipping & Butterfly chest to bar.

EMOM Hollow Hold + Rocks, Arch Hold + Rocks

Alternating Minutes for 10 Min Odds- :20 hollow hold + 10 hollow rocks Evens- :20 arch hold + 10 arch rocks For many the arch position is weaker than the hollow positions and these rocks will be tricky. Think of holding your core and legs as tight as possible and just like on our pull-ups inititate the movement from your shoulders. We do this by lifting our chest, then our legs alternating with a tight core to rock our body. These do not have to be perfect, but the tighter the better here. Arms above the head is best, scale to arms by your side if necessary.

Box Assisted Kipping Drills

Box Assisted Kipping Drills This is for understanding what the kip feels like and the action that needs to happen to get us to use our momentum effectively. For Kipping Movements the goall is to find the Arch to Hollow Push and Pull. Pulling up to the bar to get your chin over the bar, and push away from the bar to create enough momentum to go into our next repition. For Butterfly movements our goal is to create a circle where our top position is behind the bar and the fall foreward arch position allows us a big enough circle to pull into our next rep. For Muscle Ups were are connecting our arch to our pull to feel when the turn over should happen. 8 sets of 3 connected- rest about 1:00 in between attempts. IMPORTANT- the first 2-3 sets are about movement discovery, then we need to pick a repeatable scale we are using correctly. If this is not possible, please scale back one movement. Kipping Pull-Up- Box Assisted Push Away Drill starting with your chin above the bar, chin must be above the bar every rep Kipping Chest to Bar- Box Assisted Push Away Dril- Starting with your chest making contact with the bar, chest must make contact every rep Butterfly Pull-Ups- Two Foot Box assisted circle drill, chin must start above the bar every rep, chin must clear the bar every rep Butterfly Chest to Bar- Two Foot Box assisted Circle Drill, chest must start against the bar, chest must make contact with the bar every rep. Bar Muscle Up Drill- Box Arch Under Drill- no need to press out of the dip, goal is to find the arch under the bar and find timing of the pull to turnover. Ring Muscle Up Drill- Arch Under to Bottom Ring Support Drill- no need to press out of the dip, goal is to find the arch under the bar and find timing of the pull to turnover.

8 Min AMRAP score is Rounds and Reps at 8 minutes - at your highest skill level 20 Double Unders/40 Single Unders 3 RMU/BMU/CHEST TO BAR/PULL UP scale to 3 attempts if reps are not happening banded reps/foot assisted reps work great! Working high skill under fatigure