Friday, November 23, 2012

Muscle Up Progressions

Warm Up:
2 rounds:
30 fast feet jump rope
10 Shoulder lateral lifts
3-5 hollow body rocks to fast sit up- think about arm transition
5 Indian push ups

Wrist stretch and shoulder stretch on bar

Skill Work:

  • 3 strict Pull ups + 3 Kipping pull ups x 3 sets
  • 3 Dips x 3 sets- HOLD AT THE BOTTOM for 10 then push out of it
  • False grip hold on bar :10's x 3
****scaled would look like this:
  • 3 banded pull ups working negative + 3 jumping working negative count of 3 down
  • 3 banded dips or on parallettes
  • False grip holds- on rings getting used to position
B: Transitions to Muscle up- (I will be going over how to do these skills)
  • 3 jumping muscle ups x 3sets- on parallel bars 
  • 3 sets of 3 sternum to rings- working a good tight swing
  • scaled will work these banded on low rings

10 minutes work on ONLY TRANSITIONING
  • This is from open body on the bands to the low dip only
  • Also we will look at jumping to the low dip as another option
  • scaled can do the transition with majority of the weight on the feet for the entire movement
C: Muscle Ups:

  • For those of you who are ready we can take it to the high rings for a few Muscle ups. I will be able to spot these ONLY for those who can transition with little to no problems.

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