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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