- 25 jump rope
- 5 broad jumps
- 5 dislocates
- 5 indian push ups
Circle stretch: focus shoulders and wrists
Can you dip on rings?
- Holds on rings- elbows locked out, thumbs facing forward rings in proper alignment 20 sec x 3 sets
- 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 3 reps x 3 sets- (get rings into chest)
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
- 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
- Kipping with pull to Hips
Those who can do a pull up and full dips will attempt muscle ups on High rings- Strict first
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