WOD - 110211

Perform the following:

3 sets of MU, 2 Bulgarian Dips, roll backward to BL, pull out to FL, MU, XR L-sit, Press shoulder stand, press out to XR Support Hold, roll backward to BL, pull out to FL

5x15 seconds FL

5x15 seconds XR L-sit

5x15 seconds German Hang

Finish the workout with 2x10 Wall Extensions.

notes:

1) 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.

2) Choose the most challenging BL & FL variations that you are capable of holding for a solid 3 seconds.

3) Do not rest during the Ring strength series.

4) You should however rest at least 3-5 minutes between ring strength sets.

5) Complete all 3 sets of the ring strength series prior to beginning the static hold position sets.

6) Perform the static hold sets as a single giant set; perform a set of FL and then move immediately to the XR L-sit and then move immediately to the German Hang.

7) A short rest (30-60 sec) is allowed during the static hold positions work only after a single giant set has been completed.

Did todays ring series as prescribed except:

*had to reset false grip prior to second MU

*for embedded statics I performed adv tuck FL, full lay BL, XR L sit legs below parallel

For static hold sets I performed:

MU-->backward roll-->adv tuck FL (15 sec)-->pullout to BL (3 sec)-->german hang (15 sec); drop from rings and then XR L sit low (15 sec)

Wall extensions 10, 7+3

Great workout today. Anxious for the day when I'll be capable of maintaining my false grip when a MU is prescribed in the middle of a series.

Today's WOD:

FSP:

3x10 s HSMH

3x10 flat tuck BL (not pulling into lats)

3 sets:

MU,2 B. Dips, back to flat tuck BL, pull to flat tuck FL, reset false grip, MU, XR L-sit, press to shoulder stand, XR-support hold, back to flat tuck BL, pull to flat tuck FL

rested 5 min between sets

4x5 wall extensions holding onto PVC pipe to slide up wall

Warmup:

500m Row

12 Shoulder Dislocate

3 Pullups CTB

1 Muscle Up

5 Dips

WOD:

Ring Swing Pullup Practice

2 Rounds:

15s Front Lever (Tuck)

15s XR L-Sit

15s German Hang

Rest 2 mins

Finish with 2 x 10 Wall Extensions

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Little tired didn't do ring routine and 2 rounds of normal... doing better on ring swinging though

Hi Spartan, your ring swings on this movie look like a good way to screw your shoulders, (IMHO) I think you should definitely improve your technique.

WU: Shoulder opening excercises, scapular strength builders, rotator excercises

Ring strength series as prescribed. Made video of third set. 3 minutes rest in between sets. Had to duck my head down a little due to height of rings on support holds as to avoid my head touching the bar.

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5 sets as prescribed

x15 seconds FL

5x15 seconds XR L-sit

5x15 seconds German Hang

Finish:

Handstand balancing excercises....

piotro said:

Hi Spartan, your ring swings on this movie look like a good way to screw your shoulders, (IMHO) I think you should definitely improve your technique.

Any information or videos I can see so I can improve on? :cry:

SPARTAN-367 (PAT) said:

Any information or videos I can see so I can improve on? :cry:

PM

dx4Mei37VOM

Statics are a bit off on this set, something I wouldn't have known without a video. Recording WOD's is such a great tool.

ts00nami, awesome control in your transitions. I especially liked the added press to HS. More videos in the future please!

@tsoonami. Dude awesome video and great control in transitions. That will give me areas to strive for in my own practice. Agreed with randomhavoc hope to see more videos. Peace.

Round 1:

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@ts00nami

Your first L sit MU is so nice and controlled, I am training this atm myself and getting stronger through the wide grip transition, have you tried doing them without a false grip yet? watching you I feel like you must be close to performing them and then you wouldn't need to reset your false grip for the next MU or worry about having to keep FG during FL or BL.

@breaks, I haven't actually tried that, something to keep in mind next time...

Still at reduced volume. Soreness starting to subside with trigger point work where tricep meets elbow.

Don't have lots of ring strength, so just working on getting to a muscle up. Then did (or tried to do) the superset statics.

FSP Plank 2 x 15s

FSP Reverse Plank 2 x 15s

FSP Straight Arm Plank 1 x 60s

FSP Assisted Chin Hang 2 x 15s

FSP XR Support 2 x 15s

FSP Arch 3 x 20s

FSP Hollow Arch 3 x 20s

FSP Diamond Push-Up Hold 3 x 20s

Tricep Extension (2lbs.) - Each Arm 30

Rice Bucket Circles (each arm, each direction) 2 x 25

Rice Bucket Squeezes 2 x 10

Pull-Up Routine 1 Rounds, 5 Sets x 2 Reps

2-2-2-2(jumping +negative)-1(jumping + negative)

Muscle-Up Prep

XR Rows Descending Negatives 5 second Pauses x 5 2

Tricep Pushups 5

Rest 5 min

2 sets of:

Tuck FL 15s

XR L-Sit (low) 15s

XR Hang, Chin-Grip, Rings turned out as much as possible (feet on ground for assistance) 15s

Rest 60s

2 x 10 Wall Extensions

Wrist Conditioning

Dorsal Push-Ups (against wall) 10

Wrist Push-Ups - Fingers In (against wall) 25

Wrist Push-Ups - Fingers Out (against wall) 25

Finger Push-ups 10

Finger Hops 10