Ring Muscle-up Drills

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

5x1000/800m Row
- +3-5sec to your last weeks /500m pace
- Rest 90sec btw sets

EMOM 12 ( Work 0:20 / Rest 0:40 ) AMRAP

1 min : Push-Ups
2 min : Sit-Ups
3 min : Air Squats

5 sets (1 set every 6 min.)

For time of:
12 box jump overs@60/50 cm
6 single arm devil’s press L@22,5/15 kg
24/18 machine calories
6 single arm devil’s press R
12 toes to bar
Remaining time is rest!

Scale movements and/or reduce reps so that you have approx. 2 minutes to rest.

Week 2
Session 2/2
A)
4 x 8/8
Bulgarian split squat with barbell in front rack
Moderate weight
- same weight across all sets
- rest 90” btw sets

B)
Bench press
Use your training max for the percentages
Training max = 90%of real 1 RM
Week 2
1x3@70% of training max
1x3@80%
1x3+AMRAP@90%

C)
3 sets :
EMOM 9 mins
Min 1: Russian push up x8-10/ regular or incline 8-10
Min 2 : chin up x 6-8 with 2” pause on top / heavy ring row with same pause

Min 3 : rest

AMRAP in 6 mins of:
8 Hspu kipping
8 Dumbbell Box Step Overs, 22.5/15 kg
-- then --
Rest 3 mins
-- then --
AMRAP in 6 mins of:
8 T2b
4 L/4 R Single Arm Dumbbell Overhead Lunges, 22.5/15 kg

Snatch 12x3 50-60% 12 min emom

-4-5 strict chin-ups
-20-30s. HS-hold
-1-2 rope climbs
-rest

2-4rds for quality:

-10+10m bottoms up KB OH-carry
-10 prone angels
-8+8 single arm ring row
-10 barbell bicep curl

*rest as needed between rounds
*athletes choice on loads

Every 1:30 x 7
-2 hang muscle clean + 2 hang power clean
*technique first!
*build by feel