ProAthletics

Challenge nr 1. 3 sets of 12 rep 1/4 pull-up (chest touch bar pull up) on the min. Zero kip.

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One more cluster

4x(4x)

30 sec pull up
30 sec air squat
30 sec push up
30 sec rest

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Aftermath
3x max rep wall climb

4x
30 sec box jump
30 sec push up with release
30 sec 1 hand kb swing 12/24 (alternate free)
30 sec rest
On 4th round rest 1:30 plus the 30 so 2 min in total
Now repeat 3 times

2x amrap 12 min rest interval 3 min

5 x pullup
10 x burpee
15 x Gobblet squat (24/32)

Om många ägnade bara 10% av den tiden dom hade dåligt samvete över att dom ej sköter sin hälsa, på att just sköta den. Så hade dom haft 90% mer av den tiden att fundera över annat.

5x
5x strict ttb
5x pull up

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7x
1 x kip pull -> 1 x pull up ->
1 x ice cream maker -> 1 x pull up ->
1 x kip pull

Straight arms

7 x

6 x full ring plank (full stretch) both hands on one ring
6 x ring flys hold each rep 3 sec at max extension
6 x ring push up with RTO each rep max ROM
30 sec hold plank RTO

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7x5 body leaver at progression (Extend arms more than last session)

Same set as last week just do it better.

1/1 is the initial part shoulders retracted and arms slightly bent
1/2 is 90 degree bent
1/3 is shoulders on the bar level
1/4 is chest touching bar

Today's work will not include 1/4.

So here we go

10 sets of this

Pull 1/1 stay 10 sec down to dead hang
Pull 1/2 stay 10 sec down to dead hang
Pull 1/3 stay 10 sec rest 30-45 sec

300 sec of isometric hang time (five min plus the deadhang time.)

Finish up with
7x6 deep ring dip work RTO on top

Use as short RI as possible
(Mark it down and just use a shorter RI next time you repeat same session)

Pulling:
7 x (easier x 4)
In one go
4 x pull up ( touch chest if possible )
4 x strict ttb to a kip pull on last rep each set
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3 x 8 scarecrow (retract shoulders first)
3 x 8 ring row with short pause on top each rep
3 x 20 biceps curls

Straight arms

7 x

5 x full ring plank (full stretch) both hands on one ring
5 x ring flys hold each rep 2 sec at max extension
5 x ring push up with RTO each rep max ROM
35 sec hold plank RTO

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5x5 body leaver at progression (Extend arms more than last session)

Frenchy session.
This is a very old way of building some real pull up power.
There is three parts of the pull you need to increase power in, by doing this in different patterns dividing the pull in to 3-4 steps and including the isometric work you will se some serious power gain.

1/1 is the initial part shoulders retracted and arms slightly bent
1/2 is 90 degree bent
1/3 is shoulders on the bar level
1/4 is chest touching bar

Today's work will not include 1/4.

So here we go

10 sets of this

Pull 1/1 stay 10 sec down to dead hang
Pull 1/2 stay 10 sec down to dead hang
Pull 1/3 stay 10 sec rest 30-45 sec

300 sec of isometric hang time (five min plus the deadhang time.)

Finish up with
7x6 deep ring dip work RTO on top