Warm Up: 3-4 min of:
- 25 jump rope
- 5 broad jumps
- 5 dislocates
- 5 scap push ups
Circle stretch: focus shoulders and wrists
- 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:
- 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
- Boxed turn overs for explosive hip recruitment- plates to higher box
HIGHER RINGS:
- Establish false grip wiggle fingers
- Strict pull on high rings 2 reps as highas possible
- Kipping with pull to Hips
Those who can do a pull up and full dips will attempt muscle ups on High rings- Strict first
