Saturday, July 11, 2015

Muscle Up progressions

Muscle Up Progression work:

Warm Up:
 3 sets of:

  • Running jump rope 50 M
  • 10 Hollow rocks
  • 5 push ups with 1 sec pause at the bottom
  • 10 sec Ring holds


Strength building:

  • The pull: False grip to chest pull from Knees 5 reps x 3 sets rest 1 min
  • The dip: ( bar at first ) 3-5 reps @ 32x1 x 3 sets
  •  Ice Cream makers - 3-5 reps x 3 sets band as needed
The Transition:
  • Standing pull throughs
  • Feet on a plate( or two) 3 reps X 3 sets
  • Feet on a Box- varied height based on skill
The Swing:
****I would like people to have the strength to perform MU strict before turning over a dynamic MU but learning to swing alone is helpful for later if your not strong enough yet.****

Strict Muscle Up:
  • High rings or Ring thing depending on ability.

If you want to do a Workout after class here is a nice little one:

EMOTM:12 Minutes

  • Min1: 2 Muscle Ups
  • Min 2: 8 T2B
  • Min 3: 4-6 HSPU

Modified:

  • Minute 1:4 Chest 2 Bar/kipping pull up
  • Minute 2:8 Toes to Bar/ knees to elbows/ v- sit ups
  • Minute 3:8 piked HSPU or on a box

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