Monday, May 23

“If you try to change it, you will ruin it. Try to hold it, and you will lose it.”
― Lao Tzu, Tao Te Ching

“Chasing Solace” - Rob Shaul

Strength

Strict Pull-up - Skill A:

Every 2 mins for 10 mins: Toe Spot Strict Pull-up + Negatives

5 Toe Spot Strict Pull-up + Negatives

Negative = 3 secs

Same piece as performed on Day 3. For today, use even less toe assistance and come down even slower on your negative. Also, if you cut down on the reps last time, consider adding some volume.

• Toe Spot Strict Pull-up

Strict Pull-up - Skill B:

Single Arm Dumbbell Bent Over Row : 24-24-24-24

Single Arm Dumbbell Bent Over Row 24-24-24-24

Use the heaviest weight you can for each set.

4x10-12 L/10-12 R

If able, consider going heavier than you did on Day 3. The volume is higher so you might not be able to. That's fine. Just like the rings in your Ring Lat Press Downs on Day 8, the dumbbell should touch somewhere near your hips. Keep your elbow going back and up.

*Don't sacrifice dumbbell height for weight. You should be able to pull the dumbbell all the weight up until it contacts your body.

• SIngle Arm Dumbbell Bent Over Row

Strict Ring Muscle-up - Skill A:

Top Ring Transitions : 3x10

Compare to days 6 and 8- we are adding 2 more reps each set. Working the muscle-up transition position over and over will translate to the strength on the rings.

• Top Ring Transition

Strict Ring Muscle-up - Skill B:

Segmented Ring Rows : 3x10

To start this movement there is a small press down with straight arms, a pause, then a ring row. Take your time through this. Find a foot placement where you can get all 10 reps unbroken. Stay in the hollow position, we do not want to lead with the hips.

• Segmented Ring Row

Strict Ring Muscle-up - Skill C:

Banded Single Arm Lat Pull Downs : 3x16

3x8 L/8 R

This drill focuses on single arm strength. Find a band that is challenging but allows you to do all 8 reps in a row. Keep the rib cage down and drive elbow downward while keeping the arm in close.

• Banded Single Arm Lat Pull Down

WOD

AMRAP 8 mins: Pull-ups, Step Down Box Jumps, and Alternating Dumbbell Snatches

Complete as many rounds as possible in 8 mins of:

8 Pull-ups (Ring Rows)

8 Step Down Box Jumps, 24/20 in

8 Alternating Dumbbell Snatches, 50/35 lbs