MONDAY 3/20/2017

I have a feeling we are going to see Ring Muscle Ups this week, so the Monday's programming is a repeat of last week.

 

Open 5.1 Gymnastics

ALL

2x7 Ring Swings

Scaled

3x3 Ring Dips

3x5 Swinging Ring Rows

Rx

3x7 Ring Dips

5x2-5 Ring Muscle Ups

Rx+

3x10 Ring Dips

20 total Small Swing MU

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You know, we’re going to see them, so we’ve got to practice them. Muscle Ups.

Scaled athletes - focus on your swing. A tight swing that has a powerful kick forward is your most important goal. Use that kick forward to propel you upwards for the ring row, and remember, you MUST stay upright when doing the ring rows. Focus on a tight swing, big kick, and pull to your hips.

Rx athletes - try to do these muscle ups in sets with at least one more muscle up than you are usually used to doing in a WOD. However, do NOT sacrifice technique. Stay tight, stay efficient.

Rx+ athletes - the small swing muscle up is basically a strict muscle up that you cheated on. Your swing should be less than half the size of your usual for a muscle up. The purpose is to focus on pressing the rings down throughout MU. Body will have to stay tight and upright with legs together.