calisthenics | BW only | pull

This bodyweight only shit feels WAY easier on the joints than weighted calisthenics. I'm not done with weighted stuff by any means, but this high volume stuff is a fun ass sidebar. I can train often, grow, and drop some lb's in the process.

Ring pullup 9,4,2

Close ring pullup 10,6,3

Feet elevated ring pullups 10,6,3

Ring inv rows 15,11,9,8,8,8

Bar inv rows 14,9,10,6,7,7

Ring curls 16,9,8

Ring rear delts 16,10,10,9,8,5

20-40s between sets of the same exercise

~1min rest between different exercises

~30min total

256 reps total

Couple of things...

Pullups after a long period of no pullups were really fuckin hard. Ive got plenty of growth before i add a harder variation here.

Feet elevated pullups (kinda like rack pullups?) Didn't feel awesome. Not terrible either, just kind of a waste compared to everything else. Possible removal next time.

I love moving to static bars (as opposed to rings) as an easier variation. The volume really jumps up due to the stability added. 

Rear delts were the same as last time with a small twist. Started with rear delt flyes, then switch to face pulls aa fatigue set in. This helped with muscle activation a TON and helped get some volume in.