Saturday, Sept 28th, 2024
RING MUSCLE-UP DRILLS
Negative Ring Muscle-Up Position Pause Drill
Ring Muscle-Up Swing
Banded Low Ring Muscle Up
“Skadoosh!”
3 Person Teams
20:00 AMRAP
3k Bike (Echo / Assault / Bike Erg)
15 Ring Muscle-Up
15 Burpee Box Jump Overs 24/20”
Optional Accessories
Part A)
Tempo Strict Pull-Ups
For Quality:
6 x 3 Reps @ 31×1
Or
Tempo Ring Rows
6 Sets x 5 Reps @ 31×1
This tempo denotes a 3 second negative, 1 second hang in the bottom, explosive pull to the top, and a 1 second hold over the bar each rep. Keep the tempo true, adding assistance/load as needed. These sets must remain unbroken.
Part B)
For Quality:
5 Sets:
6 P-Bar Dips 20×1
50ft (15m) Dual Kettlebell Overhead Carry
-rest as needed b/t sets-
