11 April 2019

Looking to string your muscle-ups together? Work on driving the hips with the simple drill in this video (kipping ring row):   Kipping Ring Rows

Looking to string your muscle-ups together? Work on driving the hips with the simple drill in this video (kipping ring row): Kipping Ring Rows

Article: Kipping Ring Rows

Warm-up
3 Rounds:
:20 Suppinated Grip Hang
:20 Handstand Hold
+ Squat Therapy

Squat Therapy
Choose two:
10 Bottom-to-Bottom (med ball) - full depth
10 Overhead Squat (PVC at rack, arms at wall) - upright torso
10 Toes-to-Box - hip movement
10 Banded Knees - torque / knees "out"
10 Target Touch - hip extension

then combine two (or more) options:
eg. 10 B2B+OHS
or 10 T2B + Banded knees

Mobility
1:00/side Banded Dorsiflexion
2x 1:00 on / 1:00 REST Bottom Front Squat Hold
- @~25% 1RM FS
then
Lat Smash / Distraction
Pec & Shoulder S&F (ball)
PVC Pass-Throughs & Wrist Turnovers

Weightlifting
Tempo Back Squat (5-5-5 :04/:04/:04 @ ~20-30-40% 1RM)
Concentric / Pause / Eccentric as indicated ...
score weight and comment on tempo for future reference ...
focus on core engagement, positioning and balance;
don't increase weight if all reps don't feel "superb"
***
Mobility between sets:
Couch Stretch
Hamstring Flossing

Gymnastics
Metcon (Time)
15 Strict Handstand Push-Ups
30 Strict Pull-Ups
***
12 Strict HSPUs
24 Strict Pull-Ups
***
9 Strict HSPUs
18 Strict Pull-Ups
***
6 Strict HSPUs
12 Strict Pull-Ups
***
3 Strict HSPUs
6 Strict Pull-Ups
Strict variations as required;
*** No Single Reps ***
Time Cap: 28:00;