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A. Pull-up strength – We’ll do some work on the rings today, just as a change from the bar. The following is based on the pull-up progression on the Gold Medal Bodies site here.

3×10 ring scapular pull-ups

4×5 reverse row sit backs

3 jumping ring pull-up negatives.

B. 3 rounds, not for time:

8 DB presses (standing) with 3-5 sec negative.

5 single leg deadlifts with 2 KBs or DBs (or barbell if you’re at that point).

3 strict skin-the-cats (or modification).


I saw this link pop up on facebook, and I thought it was a good read.

Some good lines: “So play as you did in childhood, with all-out absorption.”

“Studies show that people who worry about mistakes shut down, but those who are relaxed about doing badly soon learn to do well. Success is built on failure.”

When I was doing karate more regularly, I used to often think that pretty much the only difference between someone with a black belt and a person without one is just one thing: time. That’s it. Put in the time and practice (and have fun doing it), and it will happen. That road will come with failure, but that’s okay. Failure is an opportunity to learn something.