- running jump rope
- ladder drills
- 5 dislocates
- 5 inch worms with down dog
Mobility- Wrists and shoulders
Skill warm up with 3 rounds of
- 3 push ups
- 3 pull ups
- 10 sec ring holds
Transitioning the Muscle Up:
A1:False grip pull to chest 3 reps x 3 sets
A2: hip openers on floor 3 reps x 3 sets
On the rings: 5 stations where we need to each work several times
- Working the hip open to support on floor
- Banded transitions to press out 3-5 reps rest as needed
- Feet on box to transition
- the swing plus the pull to the hips
- ring thing 3 reps ( scaling up with weight)
High ring muscle up attempt:
- Each person who can do a pull up will attempt 1-2 strict muscle ups with assistance
- IF person can transition well we will add the kip into muscle up with/ without spotting
