Monday

Lost week to illness so doing Monday on Friday.

A1. Chin Ups w/ 20lbs- 10 sec negative, 5 reps x 3 sets; rest 10 sec
A2. Bar Dips @ 31X1- 6 reps x 3 sets; rest 2 min
B1. Ring Rows feet elevated @ 22X2; 8-12 reps x 3; rest 10 sec (really focus on squeezing shoulder blades at the top)
B2. Ring Push Ups @ 22X2- 8-10 reps x 3; rest 2 min
C1. Push Ups @ 31X1- 10-14 reps x 3; rest 10 sec (try to get chest all the way to ground, keep elbows at about 45 degrees)
C2. Kipping Pull Ups- max reps x 3; rest 10 sec (at least 1 more rep/set than last week)

A1. Chin Ups w/ 20lbs- 10 sec negative, 5 reps x 3 sets; rest 10 sec

10 sec first set, 5 sec second set, last 3 reps 5 second last set
A2. Bar Dips @ 31X1- 6 reps x 3 sets; rest 2 min

Some fails on all sets and some had to put foot down 

B1. Ring Rows feet elevated @ 22X2; 8-12 reps x 3; rest 10 sec (really focus on squeezing shoulder blades at the top)

8 reps each set, not elevated
B2. Ring Push Ups @ 22X2- 8-10 reps x 3; rest 2 min

8 reps each set

C1. Push Ups @ 31X1- 10-14 reps x 3; rest 10 sec (try to get chest all the way to ground, keep elbows at about 45 degrees)

10 reps each set.  Lots of failing and extra resting.
C2. Kipping Pull Ups- max reps x 3; rest 10 sec (at least 1 more rep/set than last week)

7 each set (one more than last week)