SKILLS - LOW INTENSITY / QUALITY FOCUS (optional)
- ONLY FOR QUALITY -
A - 3 sets
1-4 Strict Ring Muscle Ups
* rest as needed / sets
B - 3 sets
4-12 Strict Toes to Bar
* rest as needed / sets
C - 3 sets
5-20 Strict Ring Dips
* rest as needed / sets
Choose number of repetitions with the goal to stay smooth, efficient and confortable. It's a work for quality only.
If you struggle with strict movements, you can perform the same work but with kipping : kipping ring mu, kipping toes to bar, kipping dips. Or you can keep movements strict, but scale adding a band to help you.
ONLY FOR QUALITY -
3 sets :
30 Banded Hamstring Curls Seated
20 (10/10) Dumbbells Seesaw row
5-20 Close Grip Paralettes Triceps Push Ups
* rest as needed / sets
INSTRUCTIONS :
- Priority on the execution, quality and efficiency (before weight)
- Keep in mind you have to stay confortable and smooth : it's an accessory work
- Choose your weights and reps regarding these instructions
Banded Hamstring Curls Seated
Dumbbells Seesaw row
Close Grip Paralettes Triceps Push Ups