wednesday - FEB 25

Ring Muscle-Up Skill Work

2 sets together, minimize rest:

10 False Grip Ring Rows

5 Ring or Matador Dip Negatives

15 Hollow Rocks

15 Arch Hold Rocks

10 Ring Hanging Scap Retractions

Then, athletes will work on the following:

2 sets - Beginner: 

5 False Grip Ring Rows

5 Ring Kip Swings

10-15 sec Banded Bottom of Ring Dip Hold (demo)

2 sets - Intermediate:

5 Floor Seated Ring Pull-Ups (*weighted if possible) (demo)

1-2 Jumping Ring Muscle-Ups (demo) or 2-3 Foot Assisted Ring Muscle-Up Transition Drills (demo)

2 sets - Advanced:

2-3 of athletes preferred turnover drill (i.e. banded floor, sit on band, etc.)

1 Ring Muscle-Up/Attempt

METCON

For Time:

3 ROUNDS:

20 Alt. Dumbbell Snatches (50/35)

14 Dumbbell Box Step-Ups (50/35)

Directly Into:

2 ROUNDS:

10 Alt. Dumbbell Snatches (75/50)

8 Dumbbell Box Step-Ups (75/50)

Directly Into:

AMRAP 5:

MAX Ring Muscle-Ups

*DB in back rack position for all step-ups

Time Cap: 15 minutes

Two Scores: Time & Total RMU Reps