7 sets;
1 strict chin up
2 L Pull ups
3 butterfly kip chin ups
4 chin break vertical chin ups
5 chest to bar chin ups
rest 2 minutes
+
For total time;
AMSAP L-Sit - 3 attempts; 60 sec b/t attempts
+
For total reps;
30 sec high speed double unders, 30 sec rest x 10
post notes for chin up work, total time for L sits and total reps for DU's to comments
skill and perfection of movement, not time is paramount on chin up work
L sit is knees COMPLETELY straight for entire movement, and ankles above hips
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A. All unbroken until the last 3 reps of the last set.
Forearms were smoked really badly. Can't remember the last time they hurt that bad.
B. 5, 9, 7 = 21 sec done on parallets. Biggest issue was forearms.
C. 60, 60, 33, 33, 30, 35, 31, 23, 36, 33 = 374
Done with a shorter rope, want to work on getting more efficient. Definitely could feel the different, motion felt tighter, but I crashed pretty hard after round 2. Think I might take an extra rest day tomorrow, my entire body is feeling pretty beat up.
Forearms were smoked really badly. Can't remember the last time they hurt that bad.
B. 5, 9, 7 = 21 sec done on parallets. Biggest issue was forearms.
C. 60, 60, 33, 33, 30, 35, 31, 23, 36, 33 = 374
Done with a shorter rope, want to work on getting more efficient. Definitely could feel the different, motion felt tighter, but I crashed pretty hard after round 2. Think I might take an extra rest day tomorrow, my entire body is feeling pretty beat up.
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