Flexibility
Box Shoulder Stretch 4×0:20
Handstand Work
6×0:20 30 Degree Handstand Hold (0:20 rest between sets)
Skills and Drills
12 Pull-Up Pull-Overs, broken up however you need to break them.
DEMO
The Outlaw Way
In Omnia Paratus
Flexibility
Box Shoulder Stretch 4×0:20
Handstand Work
6×0:20 30 Degree Handstand Hold (0:20 rest between sets)
Skills and Drills
12 Pull-Up Pull-Overs, broken up however you need to break them.
DEMO
I’ve got a question regarding arch/hollow swing on rings for muscle-ups:
Is it beneficial in any way to turn the arms out in the arch portion of the swing? I know it is the only way to lock out using a false grip, but what if an athlete is using a standard grip?
Best question ever– we get it at camp all the time. Short answer is no, it does not help you. Long answer is coming on Sunday