Saturday, October 15, 2016

Muscle Up Progression

Warm Up:

Row 20 sec slow, 20 sec moderate 20 sec fast then,
2 rounds of
  • 3 pull ups strict or banded strict, 5 air squats 7 sit ups
Row 20 slow/20 moderate/20 fast
1 round of
  • 3 pull ups strict or banded strict, 5 air squats, 7 sit ups

Shoulder Mobility:
Arm Bar stretch 45 sec each side

Lat and Trap smash with tennis balls 1 min each side

Shoulder distraction with bands

Wrist stretches

Skill Work:
  • ring holds
  • ring or bar dips
  • False grip pulls
Transitions:
  • Seated
  • seated with press out
Muscle Up:
  • Low rings
    • feet in contact with floor
    • Feet on a box with dynamic transitions
  • High Rings
    • Tap swings
    • Tap swings with pulls
  • IF READY- Muscle up High rings- strict initially then with momentum

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