Saturday, March 18, 2017

Muscle Up Progressions

You can have a great pull up and super dips and still not have a muscle up. You need to know how to transition from one to another. It happens in the blink of an eye and your body needs many, many and a few more repetitions to begin to understand where it needs to go and get there quickly! We will spend a lot of our time moving slowly through these transitions not under load or very little load.

Warm Up: 2 rounds of:
  • 25 jump rope- doubles
  • 5 broad jumps
  • 5 dislocates
  • 5 pull 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 3 sets of 20 sec holds thumbs out
  • ring or bar dips 3 sets of 2 LOW dips
  • False grip pulls
  • 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

Saturday, March 4, 2017

Handstands of all types

17.2 is done!! Well for most of us and its time to look forward to what might be waiting ahead of us.

 There is a high probability that some sort of Handstand will be there. SO I decided that it would be nice to revisit the Handstand and then a few other Handstand options ending in a workout including the Handstand Push up.

Warm Up: 3 rounds of:

  • Jump rope 30 sec double or singles
  • 3 inchworm push ups
  • 5 shoulder dislocates


  • Hamstrings
  • wrists
  • Shoulders
Review Handstand Shapes:

Skill Sets;

A1:15 sec wall facing Handstand holds x 2
A2: Partner Wheel barrel walks 2 forward 2 backwards x 2
A3: Wall facing Shrugs 5 shrugs x 2

Handstand Push ups:

2 reps x 4 sets rest as needed- strict preferred on feet a box with Ab-mats or stand alone. This is to establish How you will do your workout.

2015 Opens workout:

15 minute time cap:


Power Cleans 185/125
Handstand Push ups

********All movements can be scaled!!!!