Strength
3-4 sets:
Ring Dip x 5-7 @ 31×1
Pendlay Row x 8-10 @ 11×0
Jefferson Curl x 2-3 with :05 descent and :05 hold in the bottom
Notes
For the ring dip you may spot yourself with a foot on the floor or on a box, or with bands under the knees. You can also substitute dips to stable surface or pushups done at the same tempo. Aim for 7 reps on each set. If you get sets of 7 across then you may either decrease assistance or add weight next week.
The tempo for the Pendlay row just means you will pause for :01 on the ground each rep to avoid any bouncing. You will not pause at the chest. If mobility limitations prevent a neutral spine in the bottom, you may elevate the bar by pulling from a set of plates rather than from the ground.
For the Jefferson curl, stand on an elevated surface with light-moderate weight that is enough to assist in the stretch but not necessarily heavy. Focus on control and range of motion rather than simply adding weight. Though as you become more comfortable with the movement you may use gradually heavier weights.
Conditioning
AMRAP 9
2 muscle ups (or 4 chest to bar)
4 wall walks
8 toes to bar
Notes
In today’s workout you will complete as many rounds and reps as possible of 2 muscle ups, 4 wall walks, and 8 toes to bar in a 9 minute span.
If you do not have muscle ups you may substitute chest to bar pull ups, banded chest to bar pull ups, jumping chest to bar pull ups, or challenging ring rows. Choose a variation that is more difficult than you would normally choose if the workout called for regular chin over bar pull ups.
The wall walks should take no more than one minute per round. Reduce the amount of reps, the range of motion, or both if necessary to accomplish this.
The toes to bar should be done in 1-2 quick sets per round. You may perform hanging knee raises, straight leg raises, v-ups, or sit-ups if necessary.