26.2 "Not so....Grip and Rip"

Описание: General prep:
1-2 minutes row building intensity as you row
As seen on CAP:
1 set:
12 walking lunges
:20 hang from pull-up bar
10 kip swings
10 alternating single-arm dumbbell deadlifts + shrug
12 dumbbell overhead walking lunges
3 pull-ups
3 chest-to-bar pull-ups
8 alternating single-arm dumbbell muscle snatches
6 alternating single-arm dumbbell power snatches

Specific Prep:
Spend 5:00 working on personal RMU (most people need low ring work here, refinement, practice...)
5 low-ring muscle-up transition- Pull to the sternum, rotate around the rings, then complete a foot-assisted dip.
2:00 low-ring practice- Walk the feet further forward to increase the difficulty.
2:00 kipping muscle-up practice- Push the rings forward and pull the rings back to establish a sound kip swing.

Primer:
15-foot dumbbell overhead walking lunge (intended workout weight)
6 alternating dumbbell snatches (intended workout weight)
3 pull-ups + 3 chest-to-bar pull-ups
1-3 muscle-ups (optional)






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