15/2/10 – rings & swings

5 mins hand stand practice

16kg KB snatch – 8L/8R

Rings – 360 pull (5sec back & front lever)

Rings – pull up – 5,5,5
Rings – dip (with 15sec support after last rep) – 6,6,6

24kg KB swings – 10mins, 19 TOM = 190

I took the pull ups out of the ring series to concentrate on straight arm pulling and both levers. I then did pull ups and dips in a circuit, I figure they can be a psuedo muscle up as I have neither the ring space or strength to do real ones!

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