4 Strict Pull-ups
10 Back Squats (95/65 lb.)
3 Strict Ring Muscle-ups
10 Front Squats
Hump Day this week brings us a light lower-body Squatting demand mixed with a higher complexity and strength-oriented gymnastics pull. The focus of today is Strict Pull-up and Muscle-up work, with the emphasis on working technical movement amidst some leg demand.
The stimulus of today’s workout will be a bit slower—you’ll go quickly through the Squats, which will increase heart rate, and then slow down as you isolate the upper body with the strict gymnastics. We often work gymnastics in higher volumes with kipping; today is a great opportunity to get in some strict work in a metabolic setting.
For the Strict Pull-ups, work the double overhand grip today—no mixed grip or chin-up grip. For the Squats, bars are taken off the ground.
Aim to finish in about 8-10 min.