Week 1

DAY 1

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

 

DAY 2

C: 4x8 Ring Push Up

D: 4x8 False Grip Ring Row

DAY 3

E: Ring Pull Up 2-2-2-2-2-2

** Strict:**

F: Ring Dip: 3-3-3-3-3-3. 

** Strict:**

Week 2

DAY 1

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

DAY 2

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

DAY 3

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

Week 3

DAY 1

A: 10x1 Toe Nail Negative *Slow as possible

B: 7x1 Max Effort Hollow Body Ring Pull Up (False Grip, ring to sternum)

DAY 2

C: 7x1 ME Strict Ring Dip

D: 5x8 False Grip Ring Row

 

E: 5x3 EROM Dip (End Rang Of Motion)

DAY 3

F: 5x3 Strict Ring Dip

G: Practice: Gymastic Swing *Focus on momentum carrying you, not pulling or engaging.

Week 4

 

DAY 1

Practice: Toe Nail Negatives, goal is control through transition, no trap door.

DAY 2

A: Ring Pull Up 4-3-2-2-2-2

B: Ring Dip: 5-4-3-2-2-2