TUESDAY

Ring Muscle-Ups Skills:

– False-grip ring rows

– Ring support hold (top)

– Ring support hold (bottom)

– Ring dip negative x

– Strict ring dip

– Toe-assisted transition

– Partner assisted muscle-up

– Strict muscle-up x 1-3

Today’s ring muscle up work should see athletes using the progressions to warm up, master and also define movements for the workout. Advanced athletes with multiple ring muscle ups may use this time to develop stamina

12 Min EMOM:

1) Ring muscle-ups

2) Max handstand push-ups

3) Wall walks

4) Rest

Rx+: Deficit HSPU

Active: Bar muscle-ups, HSPU negatives

Lifestyle: Jumping bar muscle-ups, Box pike HSPU, scaled wall walks

This shoulder-laden workout should see options that allow repeatable and challenging singles if not sets of muscle-ups, sets of 3+ on handstand push-ups and continuous movement on wall walks to a conservative height