Thursday, December 6, 2018

Skill work and progressions for the Ring Muscle Up

Warm Up:

3 minutes- bike, row or jump rope
then,
3 rounds of:
  • 10 shoulder dislocates 5 each hand grip
  • 20 second hollow hold
  • 10 supermans with PVC hold 10 seconds
  • 5 supinated bar rows- keep hollow
Mobility Work
3 sets of:
  • 20 second Handcuff stretch
  • 30 sec arm arm stretches each side
  • 10 sec bottom of dip holds with toes on the ground elbows up
Technical elements
2 sets of:
  • 15-20 sec ring holds thumbs out
  • 3-5 strict toes to bar can be assisted work the negative (scaled can do 10 'V' snaps)
  • 2-3 strict pull ups (scaled 2-3 negative pull ups)
Low ring work
Transitions
  • Laying flat
  • pull to press out
  • Rings at armpit height-6 pull through to low dip
Strict Muscle up on Ring Thing

  • 3 sets of 3-5 reps

No comments:

Post a Comment