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A. Front squat – Find your 5 rep max (or a heavy set of 5 for today).

B. Pull-up practice:

  • Beat swing practice
  • 5 slow negatives. If you can do strict pull-ups, instead do 5 (separate) reps, aiming for equally slow up and down portions of the movement, e.g. take 15 seconds to pull from the bottom to the top, then the same length of time to return to the bottom.
  • 3 max effort sets of chin-ups (substitute controlled ring rows)

C. 3 max effort sets of ring supports (modify to a support on the dipping station, or do a ring push-up support). Keep those shoulders active and shrugged down. Aim for a turned out position (externally rotated) if you’re working on the rings.