WOD - 120113

Complete the following:

3 sets of: MU to BL, pullout to FL, lower to hang, MU 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) Progressions for developing the XR shoulder stand are found in the Basic Ring Strength 3 essay.

6) Rest at least 3-5 minutes between ring strength sets.

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

8 ) 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.

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

I did

3X:

- 3 pull ups (I intended in doing the Slizzard pull up template to compensate my lack of MU but was unable :oops: ()

- 2 dips

- Practicing the MU transition with a lat pull down machine 25 kgs more or less

- XR suport 10 sec(I lost quite a bit of strength on rings and it shows)

- 15sec XR shoulder stand (legs in straps, improving steadily)

Then:

5 x 15 FL tuck, this one is improving a bit

5 x 15 XR HS, wow this has improved a lot in some sessions. Still touching a bit the mattress.

3 x 15 german hang , then 10 sec then 5 sec. This is the single exercise which has suffered the most (along the Lsit...)

2x10 wall extensions

General WU

Wrist Routine

FSP Pre-req WU

WOD: 3 sets

[-4 Chair Dips(2121)/1:40 rest

-4 Pull ups(2121)/1:40 rest

-Ring Strength 1(minus MU + roll)

-Lower Leg Prehab A/B

-5min Rest]

5x15s/60s rests

-Tuck L-sit Hang(90/90)

-XR Plank Hold

-German Hang

2x10 Wall Ext(303 tempo)

Notes:

-Felt about the same as last time: tough, but doable. We'll see about adding another set of dips/pulls next time around. Pulls still rough for last rep of the set.

-Pre-reqs felt pretty good, little disappointed in the dips/pulls being so hard still, but oh well.

FSP Pre-req WU

Shoulder routine

Did: 3 rounds of BRS 1 (1 MU + XR Support 15 sec. + BL tuck 10 sec. + FL tuck 10 sec.)

5x15 L-hang

5x15 Wall HS

5x15 GH

1x10 Wall extensions

hello,

does anyone know the best way to scale back the ring strength series for people who are not very strong?

on most of the other exercises, i can usually come up with similar exercises, but for the ring series, there are rolls and rotating motions that are difficult to get a handle on in my mind. for people who can't do a pullup or who have past injuries, is it better to just replace the ring series with individual movements like assisted pullups and assisted dips or is there a set of alternate exercises that can be performed? or is it best to just do static holds like ring support?

thank you,

ryan