Shaping:
- Hollow hold
- Arch Hold
- Grip- and taping of hands/wrists
Warming up 3 rounds:
3 Pull Ups- strict clusters of 1.1.1 are fine
3 Push Ups- elbows IN
3 pvc pipe dislocates
Can you dip on rings?
- Holds on rings- elbows locked out, thumbs facing forward rings in proper alignment
- 3 sets of 2 low dips on rings/ or bar
False grip and the pull to ribs:
- False grip review and taping
- Low rings seated on floor, ring pulls with false grip
Transition:
- 3 reps 3 sets of Pike turn over on the floor
- Low Rings- 3 reps 3-4 sets( or more) of the turn over with press out- sitting ON THE FLOOR
- 3 reps 3-4 sets turn over with legs raised at end- Can you wiggle your fingers- NO DEATH GRIP
- Scaled can use bands for the transition as well
- Muscle up rigging strict (weighted- adv)
- Boxed turn overs for explosive hip recruitment- plates to higher box
HIGHER RINGS:
- Establish false grip wiggle fingers
- Establish grip and hanging hold 5 seconds
- Strict pull on high rings
Full Strict partner spotted Muscle Up attempts/successes 3 sets of 2 resting as needed.
