Ring Muscle-up Complex

5 x

https://vimeo.com/162485846

• Use progression #2*

3 Chin-ups in False grip

2 muscle-ups

0:10's False grip Hold rings to shoulders

Tabata 4'
Strict Chin Ups / Plank
+
Tabata 4'
Ring Rows / Squat Hold

Lämmittely leikkiä ja mobility

Harjoitellaan painonnostoa kepillä

Metcon
5 kierrosta vuorotellen kaverin kanssa
50m koneella
10 kyykkyä

Loppuvenyttelyt

4 rounds for time;
Run 240 m
12 x Dumbbell STOH 20 kg/12,5 kg
8 x T2B
4 x OHS (40 kg/ 25 kg)

5 x

0:15's Ring Support holds https://vimeo.com/175047617

7 band resisted Scapular Protractions: https://vimeo.com/175146552

5 sets
6 Strict Dips @ 40% of 1RM on P-bars/Dip Station
https://vimeo.com/175183194*
Rings are used in demo but same progressions for Regualr dips

Every minute, on the minute, for 30 minutes:
Minute 1 – 10 Calories of Assault Bike (or 200 Meters of Rowing)
Minute 2 – 20 Double KB F Squats 2x24/16

Minute 3 – 25 Push-Ups
Minute 4 – 15 Box Jump-Overs
Minute 5 – Rest

1RM in 20min:

3 position Clean (high hang, hang, floor) + Split Jerk AHAFA

Ohje: Hae päivän maksimi kahdessakymmenessä minuutissa. Rinnalleveto kolmelta korkeudelta (korkea riippu, riippu, maasta) ja työntö saksiin.

• 15 Min EMOM of:
Min 1
One-Arm KB Clean & Jerk (32/24Kg) 8 reps (alternate arm every 4 reps)
Min 2
One-Arm KB Swing Snatch (32/24Kg) 10 reps (alternate arm every 5 reps)
Min 3
Two-Arm KB American Swing (32/24Kg) 8-12 reps

RestDay!