Gold Medal Bodies Rings 1 phase 2, above the rings: Jump to dip (like a jump into a muscle-up), assisted tuck shoulder stands, and tuck sits. I did two sets of about 10 of all three–they are hard!–and one muscle-up and two skin-the-cats for good measure. This assisted tuck shoulder stand is the first time I’ve gotten both feet off the floor and hung there for a single second. To nail this drill is one of my goals for this quarter.
As far as muscle-ups go, today’s was I believe my 12th one ever, and the first one I ever did when alone in the room. Here’s a video sample of the exercises minus the muscle-up.