Pull Day – Muscle Ups & Ring Work

pull 60 min Low BarPull-Up BarRings

Extracted from whiteboard photo: 517657618_2474577702942905_633531942178280376_n.jpg

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Exercises
Round 1
1
Ring Muscle-Up
5-8
2
False Grip Hang
3-4
3
Muscle-Up (Bar)
5-8 negatives
4
Australian Pull-Up
20 rings
5
Explosive Push-Up
6
Round 2
6
Wide Grip Pull-Up
10
7
Chin-Up
12
8
Close Grip Push-Up
10
9
Dead Hang Pull-Up
max
Round 3
10
Wide Grip Pull-Up
8
11
Chin-Up
5 + 3sec neg
12
Close Grip Push-Up
8
13
Chin-Up
max dead hang
Round 4
14
Pull-Up
40sec hold at top
15
Chin-Up
40sec hold at top