6-12-13

Gymnastics Day

 

Warmup

5 rounds

5 push ups

20 PVC pass throughs

5 Kipping Swings

 

Skill.     -       Muscle-up / Pull-up

 

Muscle up Practice

transition work with false grip

Low Ring progressions

 

For those who have a minimum of 5 strict pull-ups and 8-10 Strict Ring dips.

 Muscle-up accessory work - Rx

4 x Max Reps of False grip STRICT Ring pull ups

4 x Max Reps of STRICT ring dips*

4 x Max time in Ring Support Hold

 

*DO NOT USE BANDS OR KIP DURING ANY PORTION OF Rx MUSCLE-UP WORK

 

For those still developing pull-up and dip strength.

Pull-up accessory work - Scaled

4 x Max Reps of False Grip Ring Rows

4 x Max Reps of Box Dips

4 x Max time in Ring Support Hold

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