October 3, 2018
A. Ring kip focus
Swing to hollow with lat press (straight arms)
Swings with ring pull to hips
Spend time working on technique of our swing, tight positions, active ring engagements.
Try some swings with something between legs, can you stay active.
Then those with mu will try 5 min emom 2-5 reps while keeping something between legs!!
Those with out,
3 Strict rig to chest pull ups
5 kip swings on rings x4 sets
B. Wall walk Handstand half turn holds
5 sets of walk walk, 1/4 turn 10-15s hold
If this is ‘easy’ add a some shoulder taps in during hold
30s active hang
30s ring support hold
30s hollow hold
30s superman hold