Saturday, July 27, 2013

Muscle Up Progression 7-28-13


Muscle Ups

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

Wrist stretch and shoulder stretch with band behind back or on the floor both hands at base of spine

Skill Work:
  • 3 strict Pull ups + 3 Kipping pull ups x 3 sets 
  • 3 Dips x 3 sets- HOLD AT THE BOTTOM for 5sec. then push out of it (scaled can be done on parallettes)
  • False grip hold on bar :10's x 3
B: Transitions to Muscle up- (I will be going over how to do these skills)
  • 3 ring row with false grip x 3sets
  • 3 sets of 3 ice cream makers- Banded- this mimics the range of shoulder motion
  • Transition with a band to low dip

10 minutes work on ONLY TRANSITIONING
  • This is from open body on the bands to the low dip only
  • 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 problem on the low rings
  • For people who are already doing muscle ups but cannot connect I can look to see what form might be breaking down.

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