Pull Day – MU Transitions & False Grip

pull 60 min DumbbellLow BarPull-Up BarRings

Extracted from whiteboard photo: 629237914_1456984369408148_5451539624959128599_n.jpg

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Exercises
Round 1
1
False Grip Hang
30sec accumulated
2
Muscle-Up (Bar)
6-10 transition practice
3
Pull-Up
8 chest to bar
4
Straight Bar Dip
6-10 deep
5
Muscle-Up (Bar)
6-10 attempts
Round 2 (x2)
6
Pull-Up
10
7
Chin-Up
10
8
Australian Pull-Up
10 feet up, rings
9
Behind the Neck Pull-Up
8
10
Dead Hang
40sec
11
Australian Pull-Up
6 each towel, one arm
Round 3 (-20%)
Finisher (x2?)
12
Bicep Curl
25
13
Hammer Grip Pull-Up
20
14
Chin-Up
5 5sec negatives