Complete the following:
3 sets of: 2 L-sit MU, press to shoulder stand, forward roll to shoulder stand, 2 XR HSPU, lower down to support, 2 cross dips, 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 L-sit MU begins from a hanging L-sit and then maintains that L-sit all the way to the top of the MU where it finishes in an XR L-sit. It 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.
3) Progressions for developing the XR shoulder stand are found in the Basic Ring Strength 3 essay.
4) A Cross Dip is performed by dipping down with one arm bent as for a normal ring dip and the other arm straight as though descending into an Iron Cross. If your straight arm strength is insufficient for full ROM, reduce the ROM as necessary while continuing to maintain high quality.
5) 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, then move immediately to the XR Strap HS and then move immediately to the German Hang.
8 ) A short rest (30-60 sec) is allowed during the static hold positions work only after a single giant set has been completed.
