Perform the following:
3 sets of: MU, 2 XR Dips, L-sit press to shoulder stand, fwd roll MU to shoulder stand, negative Reverse MU, 2 slow Reverse Cranks, 2 slow FL Pulls
5x15sec Descending XR L-sit
Finish the workout with 2x10 Wall Extensions.
notes:
1) Complete all three ring strength sets prior to beginning the Descending XR L-sits.
2) Do not rest during the Ring strength series.
3) Rest at least 3-5 minutes between ring strength sets.
4) All static positions are held for 2 seconds unless otherwise specified.
5) Strive to perform the MUs with an emphasis on strength; keeping the kipping minimized or preferably eliminated all together. Be especially conscientious in locking your arms and turning out the rings at the top of each repetition
6) Progressions for developing the XR shoulder stand are found in the Basic Ring Strength 3 essay.
7) You may use the feet on the straps to slow your descent during the negative Reverse MU.
8 ) Rest at least 2 minutes between the Descending XR L-sit sets.
9) Use a tempo of 15-0-1-0 (moving from the L-sit to a straight body straight arm support). This tempo is read as a 15 second descent, no pause at the bottom, a one second descent and no pause before beginning the next repetition. Break the five repetitions up as needed.