GWOD 1/7/12- Dips and Chest to Rings

Looking at the goal board I see a lot of Muscle ups. There are two definite skills that need to be mastered before undertaking the muscle up.

Dips and chest to rings pull ups.

That is our focus this Saturday, scaling will be there for all levels.
Warm up:
3 Rounds

• 20 second Shoulder openers two directions
• 15 second hollow holds
• 5 quad openers each side

Skill Work: Looking for  Form first then strength and mastering perfection
    
Ring dip instruction
Chest to rings- review false grip.

DIPS:

• 3- 10 second static holds with turn out
• 3 sets of 5- full range dips with 5 sec lock out on top
• Level 1 banded
• Level 2 Rx'd
• Advanced- weighted- dumbells or vest

CHEST TO RINGS:

• 3 sets of 3 dead hang chest to rings
• 3 sets 3 controlled swinging only
• 3 sets 1 swing, 2 chest to rings
• Level 1: on low rings feet planted or banded  working negatives and jumping to chest
• Level 2: 5-7 minutes controlled swinging with moderate pull up or getting body to horizontal
• Advanced: as Rx'd