COUNTERCLOCKINTERVALSEMOMAMRAPFOR TIME

Gymnastics

First strict pull-up7-level path to your first clean strict rep.

First kipping pull-upHip drive, rhythm, efficient reps under fatigue.Coming soon

First chest-to-barExtra pull range, scap retraction, timing.Coming soon

Butterfly techniqueCycle mechanics, timing, high-volume economy.Coming soon

First muscle-upFalse grip, transition, top-end lockout.Coming soon

Strength

5/3/1 Wendler4 cycles × 4 weeks

Smolov13 weeksComing soon

Smolov Jr3 weeksComing soon

nSuns 5/3/1Continuous (weekly cycles)Coming soon

Weights

Weight calculatorPR, bar, rounds and plate chartCompetition TestSnatch and clean and jerk with competition clock

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