Workout for 2/27/2019

Gymnastics Development: Ring Dip Progression

Ring Dips Progression (Tier 1)

1. 5 ring dips, 2-foot support.

2. 5 ring dips, 1-foot
   support.

3. 5 ring dips, negatives
   w/ leg-assisted rise

4. 5 ring dips, unassisted

Muscle-Up Transitions

1. Establish false grip (FG)

2. FG+Pull to chest (PTC)

3. FG+PTC+ Transition (T)

4. FG+PTC+T+ Rise from ring

Weightlifting / Gymnastics Conditioning, Mid-Duration

“Chuck’”

For time, 2 rounds:

28 box jumps

 7 deadlifts

14 ring dips

7 deadlifts