Perform the following:
3 sets of: MU to BL, pullout to FL, lower to hang, MU to XR L-sit, 2 Dip to XR L-sit, press to shoulder stand, press out to XR Support Hold, roll backward to BL, FL
5x15 seconds FL
5x15 seconds XR Strap HS
5x15 seconds German Hang
Finish the workout with 2x10 Wall Extensions.
notes:
1) Do not rest during the Ring strength series.
2) The MU to BL is performed by executing a MU to just over the transition and then lowering with control down into a back lever. Note that it is necessary to press the shoulders forward during the descent into BL in order to maintain the correct balance. The body position of the BL may be modified as needed to accommodate your current strength levels.
3) If necessary, the MU to BL may be scaled down by performing a MU to support and then rolling backward to the BL.
4) All MUs should be performed 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
5) For the Dips to XR L-sit, perform a regular straight body XR Dip during the descent and then finish the ascent of the XR with the legs in an XR L-sit.
6) Progressions for developing the XR shoulder stand are found in the Basic Ring Strength 3 essay.
7) Rest at least 3-5 minutes between ring strength sets.
8 ) Complete all 3 sets of the ring strength series prior to beginning the static hold position sets.
9) Perform the static hold sets as a single giant set; perform a set of FL, then move immediately to the XR Strap HS and then move immediately to the German Hang.
10) A short rest (30-60 sec) is allowed during the static hold positions work only after a single giant set has been completed.
