Reverse partial muscle-ups on rings:
5 singles
You assume the position on rings as if you're going to do dips. From that - descend until you just pass the transition point, reverse and finish where you started. I haven't done muscle-ups on rings for almost three decades and need some assistance work to get back to them. Muscle-ups are a great exercise, as well as time saving, combining the pullup and the dip in one movement.
Weighed pullups on rings.
5 kg x 5 x 4 sets
Shoulders are a bit sensitive, hence only 4 sets. I wonder why it is so much more difficult with false grip.
BB squats:
65 kg x 20 reps
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Girevoy Sport info: methodology of training and sharing my own modest experience and observations.
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