WOD - 120529

Complete the following:

3 sets of: 2 MU, press to shoulder stand, forward roll to shoulder stand, 2 XR HSPU, lower down to support, roll forward to hanging L, Crank, Reverse Crank

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 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) 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, then move immediately to the XR Strap HS 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.

Hey coach do you have any tips on how to scale this down? I can't do muscle ups, and some of the other stuff, like involving rings. I'm trying to get on this "Program" But I'm struggling.

Substitute for regular moves like pullups, dips, HSPU, press to HS etc.

I believe that the above is correct, but I would also suggest scrapping elements such as the XR HSPU at this time and focusing on building a solid base with the XR support, dips, and pullups on ring strength days. This can progress into muscle up work which then progresses into forward rolls etc. This thread may help: http://gymnasticbodies.com/tutorials/ba ... velopment/

Yes, definitely. You can break up the muscle up into pullups/dips. I'm not sure of the appropriate numbers, but 3-5 pull ups and 3-5 dips should suffice for 1 muscle up.

I would following the Basic Ring Series 1 instead of the suggest routine. Any objections to that? Focus on strong support and then roll backwards into a BL - > inverted hang - > FL. If you don't feel the work in that, you can up it and do 3 BL or 3 FLs each set or however many you need.

3 sets of;

[2 dips, lower to BL (flat tuck), FL (flat tuck)].....HeSPU, 15s false grip hang

Giant sets;

15s FL (tuck), 15s wall handstand, 15s German Hang

15s FL (tuck), 15s wall handstand, 15s German Hang

3s FL (tuck), 15s wall handstand, 15s German Hang

11s FL (tuck), 15s wall handstand, 15s German Hang

8s FL (tuck), 15s wall handstand, 15s German Hang

2x10 wall extensions

Seems like muscles for FL are still reeling from yesterdays workout :?