Ring muscle-up prep – 2 rounds

3 Active/passive shoulder extension (use a stick, each position 10-seconds)
5 Back support slide throughs
3 Box Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)

C2. Ring Muscle-up – Max (unbroken) reps in 40-seconds, Rest 1:00 before C3

C3. Ring Muscle-up – 7 sets @ 40% of max reps (unbroken) in C2, Rest 0:15 between sets (extend to 0:30/0:45/1:00 as needed, see details below)

Please read the notes BEFORE you start so you can be well prepared.

Intent. Now that we’ve worked on the strict ring muscle ups for 3-weeks, it’s time to see how that work translates over to your kipping ring muscle ups. We’ll start with a big set in C2 and then move to consistency work on C3.

Flow (C2/C3). Use part C2 to map your max reps in a 0:40 window, rest 1:00 THEN perform 7 sets @ 40% of C2 (e.g., if you got 8 reps, 40% = 3 reps, so you would do 7 x 3 reps in this part) with 0:15 rest between sets.

When you can no longer hold the reps with 0:15 rest, move up to 0:30 rest and continue with your sets. Once 0:30 is no longer enough rest to complete your reps, move up to 0:45 rest etc. until you’ve completed all 7 sets.

Example.
C2 – 8 reps
C3 – 3 reps/15s rest, 3 reps/15s rest, 2 reps/30s rest, 3 reps/30s rest, 2 reps/45s rest, 3 reps/45s rest, 3 reps/DONE.

Movement options.
Ring MU → Bar muscle-ups → Seated ring muscle-ups → Russian dips (choose a variation)