Monday 08.19.13

“30 Ring Circus”

Part A (choose 1):
30 Muscle-ups for time
-or-
30 Ring pull-ups
30 Ring dips

Part B:
30 Ring push ups
30 Toes thru rings

Chose between options in Part A, all perform Part B. Only MU are for time, the rest are for quality.

Post MU time and rep schemes to comments.

Coach's Notes. (standard start times of 0545, 0630, and 0700, warm up prior and be ready to "3, 2, 1...Go" at these times)

Part A. Compare MU to 04.29.13.  If you can get your thirty, get after it. If you can string muscle-ups, but 30 is out of reach (for now), pick an intermediate goal, (10, 15, 20, etc...) Otherwise, recommend working strict form on ring pullups (false grip preferred) and dips.  Don't worry about time, get a minimum of 30 each in the least number of sets possible.  If you have more in you, go for it. This type of ring work will build the strength and stabilization skills you need to get your MU. All you'll have to add in is a little technique.

Part B. Everybody does these.  Same idea as described above.  Minimum of 30, in as few sets as possible.  Archer pushups if 30 doesn't sound tough.

Scaling notes. We already talked scaling on structure/scheme.  If scaling individual movements, try to keep it on the rings...different stimulus than performing on a static device.  Priority of scaling:
  • Pull-ups. Jumping ring, inverted ring rows, bar with light band, bar jumping.
  • Dips. Full extension at the top...your tris should be protesting. Ring with band, jumping ring (with PERFECT form, no jumping on top of the rings), then bar or box.
  • Push-ups. Just get 'em. If you must, use a soft plyo box to anchor your knees. On the ground as last resort.  Do plyo pushups if equipment limitations in outlying areas. 
  • Toes through rings. Leg raises on the rings (straight/tuck), then TTB/KTE/leg raises on the bar.

Training Videos.