Saturday, July 8, 2017

Muscle Up Progrssions Work

** The skills we will go over will help you gain the knowledge of what you might need to work on and hopefully take away the drills to continue to work on them on your own time to master the Muscle up. 

Row, Run or ride for 3 minutes then:
2 rounds of:
  • 20 jump rope- doubles or 40 singles
  • 5 tap swings on rings
  • 5 dislocates with PVC
  • 3 pull ups on rings if cannot do pull up then  ring row.
Shoulder Mobility:
Arm Bar stretch 45 sec each side

Lat and Trap smash with tennis balls 1 min each side

Wrist stretches

Skill Work:
Taping your wrists also a new skill ;0)
  • ring holds 3 sets of 20 sec holds thumbs out
  • bar dips 3 sets of 2 LOW dips
  • False grip pulls 5 reps x 3 sets
  • laying flat work pull to chest
  • Seated
  • seated with press out
Muscle Up:
  • Low rings
    • feet in contact with floor- getting the head through finish in LOW dip!
    • Feet on a box with dynamic transitions
Ring Thing- training harness
  • 3 sets 3 reps with or without weight as needeed
IF READY- Muscle up High rings- strict initially then with momentum