Ok so if you have been following along since day 1 we started with dips and pull-ups, added hollow rocks and nowwwww… we are adding this banded transition piece. At first glance you’re going to think it is an exercise to strengthen your arms…. its not. Not primarily anyway. After doing these sets you will […]

Week 3 Programming is all about Transitions: Strength Stays Hollowed Pull-ups / Ring Dips  9-8-7-6-6-5 Hollow Rocks 18-16-14-12-12-10 ___________________________________ Box Transition 5×5 Banded Bar Transition 5×5