A. Class WOD
Do either large deficit ring rows or preferably add a weight Vest.
Quality is priority, don't worry if you can't complete 5 reps every set.
B. Russian Dip (See video)
This is the last piece of the muscle-up
Here are some pre-req's before we can practice.
1.25 x BW Strict Pull-Up
1.25 x BW Strict Dip
That means
Erica: Build to a heavy (1RM) weighted dip.
Use rogue equip and either weightbelt or db between feet.
Once you find heavy drop off a few lbs and perform 3 - 5 more singles.
Gina: 2 x 5 Min EMOM Strict Dip EMOMs (2,1)
Focus on full-depth.
C. Ring Turn-outs and Swings
4 x 6
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ReplyDeletebuilt to a max weighed dip with weight belt on rogue stand - 22.5lb
ReplyDeletethen worked on the ring swings, still need practice, will do these a few times a week