Strict Chin-ups

W1: 4 x E2,5MOM: 5 reps
W2: 6 x E2MOM: 3 reps
W3: 4 x E2,5MOM: 5 reps
W4: 6 x E2MOM: 3 reps

A) 2-3 rounds:
6-10 Wall OR box facing shoulder shrugs
10 Dead bug

B) 2-3 rounds:
6-10 Wall OR box facing shoulder taps
10 s Hollow hold + 10 hollow rocks

C) 2-3 rounds:
10-30 s Wall facing tuck handstand hold OR box facing handstand hold
10 s Arch hold + 10 arch rocks

D)
W1 & W2 - 3 rounds:
12-15 Barbell pendlay row
rest 1 min
12-15 L-seated double DB press
rest 1 min

W3 & W4 - 3 rounds:
10-12 Barbell pendlay row
rest 1 min
10-12 L-seated double DB press
rest 1 min

***Next 4 weeks***

W1 & W3:
OTM16 (4 rounds)
1. 6-8 Strict chin-up
2. Rest
3. 10-12 DB bench press
4. Rest

W2 & W4:
OTM16 (4 rounds)
1. 3 Negative OR tempo chin up (1 s on top, 3 s down)
2. Rest
3. 6-8 /side DB single arm tempo push press
(fast up, 3 s down)
4. Rest

A)
3 rounds for quality:
6-10 Handstand hold plate step-ups
4-8 Plank to wall plank

B)
4 rounds for quality:
8-12 Strict toes to bar OR low bar “seated” strict toes to bar
1 set of handstand hold (wall assisted / band assisted / free)

C)
3 rounds for quality:
8-12 KB seal row
10-12 LU-raises
10-12 /side Side plank rotations
Rest 1-2min