A: Practice Toe Nail strict transition
B: 7x1 Muscle Up Negative *Preform with as much control as possible, lower to rings place toes on ground transition through and to kneeling
C: 4x8 Ring Push Up
D: 4x8 False Grip Ring Row
E: Ring Pull Up 2-2-2-2-2-2
F: Ring Dip: 3-3-3-3-3-3.
A: 10x1 Toe Nail Transition
B: 10x ME Ring Pull Up Hold *This means pulling all the way to sternum and holding, not just chin over rings, and in false grip
C: 10x ME Ring Support, bottom. *Hold the deepest part of your dip unassisted. Focus on good shoulder position. Scapulas down and back.
D: 4x4 Russian Dip on Boxes
E: 4x3 Ring Pull up negative (false grip)
F: 3:4x6 EROM PushUp *set rings or platform to allow the chest to pass below parallel
G: Ring Pull Up 3-2-2-2-2-2
H:Ring Dip: 4-3-3-3-3-3
A: 10x1 Toe Nail Negative *Slow as possible
B: 7x1 Max Effort Hollow Body Ring Pull Up (False Grip, ring to sternum)
C: 7x1 ME Strict Ring Dip
D: 5x8 False Grip Ring Row
E: 5x3 EROM Dip (End Rang Of Motion)
F: 5x3 Strict Ring Dip
G: Practice: Gymastic Swing *Focus on momentum carrying you, not pulling or engaging.
Practice: Toe Nail Negatives, goal is control through transition, no trap door.
A: Ring Pull Up 4-3-2-2-2-2
B: Ring Dip: 5-4-3-2-2-2