GYMU - Week 3

DAY 1

A: Toe Nail Transition (Practice)

B: 10x1 Toe Nail Negative

Start at the top, slow as possible.

C: 7x1 ME Hollow Body Ring Pull Up (False Grip, ring to sternum)

Do as many reps as possible, maintaining perfect form. Rest as needed between.

D: 7x1 ME Strict Ring Dip

Do as many reps as possible, maintaining perfect form. Rest as needed between.

DAY 2

A: Practice: Gymastic Swing

Focus on momentum carrying you, not pulling or engaging. Maintain straight legs throughout the WHOLE swing!

B: 5x8 False Grip Ring Row

C: 5x3 Gymnastic Swing + Pull hips to rings

D: 5x2 Weighted Chin Up

Scale to strict chin up, or banded chin up.

DAY 3

A: Practice: Toe Nail Negatives, goal is control through transition, no trap door.

B: Ring Pull Up 4-3-2-2-2-2

C: Ring Dip: 5-4-3-2-2-2

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