Session 1

Strict Ring muscle up practice

Ring muscle up tracing on low rings

3 x 7 reps

( Move as slow as possible through transitions)

False grip hang from rings

5 x 20 secs

Ring dip holds

5 x 20 secs

Ring support holds

5 x 20 secs

Low rings strict muscle up transition practice feet on the ground

“ two and through”

5 x 1

Low rings strict muscle up transition practice feet on box

5 x 1

Low rings band assisted muscle up transition

5 x 1

High Rings band assisted muscle up transition

5 x 1 

Strength

Ring dips/ press ups

4 x 10-15 dips/ 4 x 15-25 press ups

Session 2 

Shoulder mobility warm up

Hanging series

Active hang 3 x 10 secs

Single arm hangs 3 x 10 secs e/side

Wall facing Handstand holds

4 x 40 – 60 secs

Strict HSPU

Build a max 3RM deficit

EMOM 15

1. 5 Kipping swings + 5- 10 T2B
2. 7- 10  Kick up the handstand against a wall
3. Chin over bar hold 20 secs
4. 180 degrees Handstand walk around a box
5. Ring support hold 20-30 secs

Core circuit

3 sets: 30 secs on each exercise

Pike leg lifts

Straddle leg lifts

Hollow hold flutter kicks

45 degree handstand holds wall facing

Arch lifts