THURSDAY WORKOUT

Skills!!

We will focus on one specific high skill movement that you all can perform some version of reguardless of your current skills or abilities...

SKILL WORK:
Muscle Ups! (AND/OR their individual pieces... Ring Dips & Kipping Pull Ups)

We will do an extensive shoulder warm up then run through the following in order slowly building up to a muscle up...
1.) Ring Dip Positioning (With Bands OR No Bands)
2.) Kipping Pull Ups
* Start with the bar, then try chest to bar then try some on rings, then HIPS to rings!
3.) Muscle Up transitions (Standing first, then on low rings using a little hip action)
4.) Mess around with things on the rings and see what happens!
(We will spend 20-30 minutes on these steps, depends on class sizes)

WORKOUT:
We will have several options... Pick the hardest for you, but make sure you get something out of it...

ADVANCED:
As Many Ring Muscle Ups As Possible In 5 Minutes (Goal: 20+)

INTERMEDIATE:
Jumping Ring Muscle Ups OR Transition Work With A Tough Band For 5 Minutes On Low Rings
(Make sure you're doing these with proper timing and positioning otherwise it won't eventually transfer to a regular muscle up)

NOVICE:
If you don't have a Kipping pull up yet or a strict, unassisted ring dip then this should be your option after working the muscle up transitions at the beginning of class...

3 Assisted Ring Dips (Tough Band) & 3 Assisted Kipping Pull Ups

This one will be for MAX ROUNDS, BUT ALSO MAX DIFFICULTY (Make it harder by reducing the band you use) in 5 minutes also...

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