Monday 11th - Sunday 18th April 2022

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