putting together a rings workout

[Chris H Laing]

Originally Posted by Blair Lowe

I'd work on the weighted dips and pullups till your numbers are decent before you embark on the OAC then.

I'm making some small parallettes this weekend so I can take them to the gym with me next week to work on the hspu, as it's a bigger goal for me.

For the weighted pullups/oac and front lever, I will be devoted 2 out of 3 workouts every week to pullups, and one to the front lever. Over the course of 2 weeks it will be 4 pullup workouts, and 2 fl workouts. Out of those 4 pullup workouts, probably only one will be spent on OAC negatives, and thats just to switch it up a little, and see how close I am to doing a full 7 sec negative.

[Steven Low]

That works. To be honest, if you wanted THE fastest progress, do them everyday except for the testing day.

If you remember my OAC schedule during last summer (earlier in this thread), I did OAC pretty much everyday (eccentrics) + maybe one accessory exercise if I still had some decent energy (front lever or assisted concentrics), then my test day was weighted pullups plus maybe one other thing I wanted to work on.

[Chris H Laing]

Once I can do a legit OAC negative, I'll do them almost everyday, but at the moment I can barely hold myself up on the bar with one arm, so I'm going to use the weighted pullups to gain that strength, and use the OAC assisted negs to gain familiarity with the movement.

[Steven Low]

I was just using that as an example. For instance, you may want to do weighted pullups everytime.

I'm not sure why you would be doing just 4 WO with weighted pullups and 2 WOs with front lever. Generally, you'd want about 2-3 exercises with pulling unless you're going to go very heavy strength work (massive amounts of sets so it's not time efficient to do more than 1-2 exercises).

[Chris H Laing]

Each workout consists of a lower body (squat, deadlift) and a push and pull. The pull exercises for four out of the six days in 2 weeks would be pullup related, while the other two would be fl related.

So the workout would not just be weighted pullups, but deadlift, hspu, and weighted pullups (or something like that)