As I do for most of my classes we will go over the basics and then move along as I see the abilities of those attending. This is a loose format of what we will cover.
3 minutes- bike, row or jump rope
then,
3 rounds of:
- 10 shoulder dislocates 5 each hand grip
- Low tap swing on rings 3-5
- 5 supinated bar rows- keep hollow
Mobility Work
- 20 second Handcuff stretch with assistance
- 30 sec arm bar stretches each side
- Pec stretch
Strength Elements
2 sets of:
- 15-20 sec ring holds thumbs out
- 3-5 strict toes to bar can be assisted work the negative (scaled can do 10 'V' snaps)
- 2-3 strict pull ups (scaled 2-3 negative pull ups)
- 2-3 bar or rings dips
Low ring work
Transitions
- Establish the False grip- taping
- Laying flat
- pull to press out
- Rings at armpit height-6 pull through to low dip
Dynamic Elements:
- Transitioning from below to above the rings;
- With feet elevated on a plate or a box
- on a band or several bands
- Tap swing with pull to hips
Strict Muscle up on Ring Thing
- 3 sets of 3-5 reps
On the High rings- (for those who are ready).
- assisted muscle ups
