WOD - 091027

Complete the following:

3 sets of: MU, XR L-sit, XR Tuck PL, XR L-sit, press to shoulder stand, lower to a 15 sec XR Support Position, BL

5x15 sec XR FL

Finish the workout with 2x10 Wall Extensions.

notes:

1) Complete all 3 sets of the ring strength series prior to beginning the XR FL.

2) Rest at least 3-5 minutes between ring strength sets. Rest at least 2 minutes between the XR FL sets.

3) Progressions for developing the XR shoulder stand are found in the Basic Rings Strength 3 essay.

4) All static holds are held for 2 seconds unless otherwise specified.

5) The ring strength series should be performed as smoothly as possible with little to no rest during the series.

At the tuck PL we should focus on straight arms or is acceptable to bend them in order to get the hips at shoulder level? I ask this because i know i can't do both things at the same time on rings.

Straight arm and as high as you can, a bent arm-attempt isn't really a planche anymore! xD

Getting your hips equal to your shoulders is just something you have to progress on, it took me a good cycle of practicing it (6 weeks) before I could decently hold a tuck planche hip-shoulder level on shoulder level with the rings turned out. While I already had a decent 15 second tuck plance and 3 second advanced tuck plance on the floor.

So don't give in to the urge and build that straight arm strength!

Alex Dienaar said:

So don't give in to the urge and build that straight arm strength!

Great advice!

Yours in Fitness,

Coach Sommer