Friday, May 6

May 5

“Remember, you cannot be both young and wise. Young people who pretend to be wise to the ways of the world are mostly just cynics. Cynicism masquerades as wisdom, but it is the farthest thing from it. Because cynics don’t learn anything. Because cynicism is a self-imposed blindness, a rejection of the world because we are afraid it will hurt us or disappoint us. Cynics always say no. But saying “yes” begins things. Saying “yes” is how things grow. Saying “yes” leads to knowledge. “Yes” is for young people. So for as long as you have the strength to, say “yes'.”
― Stephen Colbert

We’re back on our pull-up/muscle-up program today. Normal weekend schedule ahead with Coach Mark at the helm.

Strength

Strict Pull-up - Skill A:

Every 1 min for 5 mins: Toe Spot Strict Pull-ups

6 Toe Spot Strict Pull-ups

Every 1 min for 5 mins.

You're upping your Toe Spot Strict Pull-up volume today. 30 total reps versus the 25 performed on Day 1 and on Day 3. Finishing all 6 reps might be difficult on the minute. Scale back the reps if needed. Do not sacrifice activate lats or default to using more toe assistance for the sake of fitting in more reps. Keep these challenging and focus on the things you've been learning thus far.

Toe Spot Strict Pull-up

Strict Pull-up - Skill B:

Chin Over Bar Hold : 1x 45 secs

Chin Over Bar Hold 1x 45 secs

Accumulate 30-45 secs. Use an overhand grip here, as that is how you'll be performing your strict pull-up. Use a box to jump into the top hold position. During the hold, focus on pinching your scaps back the same way you did at the top of your Ring Rows from day 5. Last but not least, stay in your hollow position! *These aren't easy! Break up as needed.

Chin Over Bar Hold

Strict Pull-up - Skill C:

Banded Single Arm Lat Pull Downs : 3x16

Banded Single Arm Lat Pull Downs 3x16

3x8 L/8 R

Initiate with your lat. Pull the palm of your hand all the way to your rib cage. Your elbow should go down and back. *The thicker the band, the harder these will be.

Banded Single Arm Lat Pull Down

Strict Ring Muscle-up - Skill A:

Top Ring Transitions : 3x8

Top Ring Transitions 3x8

You are working the top part of the muscle-up transition here. Focus on keeping the rings in tight to your body. Also think about pressing down on the rings the entire rep rather than pulling. Use as much leg assistance as needed.