May 22, 2013
May 25, 2013
Friday, 5/24/13

3 Rounds
25 Jumping Jacks
5 Band Pull-Aparts
5 Band Dislocates
5 Overhead Band Pull-Aparts
10 Hip Bridges
10 Supine Scorpions

Skill Work
Muscle Up Progression

#1 – Setting the False Grip
– hand position
– turnout

#2 – Developing the Swing
2 Rounds of 5-10 reps FG Swings on the Rings
FG Ring Rows
– movement and reps determined by ability to keep fluid kip and FG
– increase ROM as long as FG stays in

#3 – Swing to the Rings
3 Rounds of 3-5 reps of Kip to Hip
RR to dip out
– practice a few reps kipping high and pulling rings to hips

#4 – The Transition
2 x Max reps (either off the floor, or with feet supported into the RR position)
– start at top of dip out position
– keep rings in tight to body as elbows come forward squeezing rings tight into chest
– transition back, continue repeating as long as you can keeping rings from prying away from torso

3 x max reps Cradle of Pain



  1. Steph says:

    Nice to work on some skills as I was still pretty beat up from earlier this week.

    Happy Memorial Day weekend everyone! Safe travels for those of you who are leaving town. It seems like a lot of you have already left by the sizes of yesterday and this morning’s classes!

  2. Dray says:

    Wish this was tomorrow’s workout! Haven’t done the kipping for muscle ups yet but sadly still out of town until late tonight and missing all the fun.