Saturday, June 21, 2014

Muscle up strict progressions 6-22-14

We did this in November and several people were very close, gymnastics is a numbers game you need to put in a LOT of reps to get your body to create muscle memories and good movement patterns. Lets do this!

I will be giving a clinic style class on Muscle ups. We will be going over lots and lots of ways to do transitions for the muscle ups and will hopefully have a few success stories by the end of the day.

Warm Up: Dynamic gymnastics style

Shaping:
  • Hollow hold
  • Arch Hold
  • Grip
Warming up 3 rounds:
3 Pull Ups- strict
3 Push Ups- elbows IN

Can you dip on rings?
  • Holds on rings
  • 3 sets of 2 low dips on rings/ paralettes or bar

False grip and the pull to ribs:
  • False grip review and taping ;0)
  • Low rings seated on floor, ring pulls with false grip

Transition:
  • 3 reps 3 sets of Pike turn over on the floor
  • Low Rings- 3 reps 3-4 sets( or more) of the turn over with press out- sitting ON THE FLOOR
  •  3 reps 3-4 sets turn over with legs raised at end- Can you wiggle your fingers- NO DEATH GRIP
  • Muscle up rigging strict (weighted- adv)
HIGHER RINGS:
  • Establish false grip wiggle fingers
  • Establish grip and hanging hold 5 seconds
  • Higher rings- 4 sets Jumping Muscle ups work getting the head through quickly with elbows in

Full Strict  partner spotted Muscle Up attempts/successes 3 sets of 2 resting as needed

No comments:

Post a Comment