Perform the following:
3 sets of: 1-3 MU, 1-3 XR L-sit Press Shoulder Stand, forward roll out of the shoulder stand to a hanging L-sit, 1-3 Half Crank, 1-3 Half Reverse Crank
5x15 seconds FL
5x15 seconds PL Lean
5x15 seconds German Hang
Finish the workout with 2x10 Wall Extensions.
notes:
1) Perform a minimum of one and up to three repetitions on each of the assigned exercises in today’s ring strength series. It is not required to perform the same number of reps on each exercise.
2) 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.
3) Progressions for developing the XR shoulder stand are found in the Basic Rings Strength 3 essay.
4) Do not rest during the Ring strength series.
5) You should however rest at least 3-5 minutes between ring strength sets.
6) Complete all 3 sets of the ring strength series prior to beginning the static hold position sets.
7) Perform the static hold sets as a single giant set; perform a set of FL and then move immediately to the PL Lean and then move immediately to the German Hang.
8 ) To perform PL Leans assume a pushup position with the XR adjusted to just off of the floor. Now keeping the elbows locked and the body completely straight, lean as far forward as possible into a correct PL position. Your feet will remain on the ground for the entire repetition.
9) A short rest (30-60 sec) is allowed during the static hold positions work only after a single giant set has been completed.
