Muscle Up Progressions

Warm Up:
2 rounds
30 fast feet jump rope
10 shoulder dislocated
3-5 hollow body rocks to sit up- working arm transitions
5 Indian push ups

Two way shoulder stretch on bar
Wrist stretch

Skill work:

False grip holds 3 sets of ten seconds each- on bar

3 sets 5 dips- HOLD AT THE BOTTOM 5 sec- (rx'd/banded) rest 2 minutes between sets)
                     shoulder past the rings forearm should be VERTICAL
3 sets 5 chest to rings  rest 1 minute between sets (rx'd/Banded)

10 minutes working the transition- open body on bands - to deep dip position.

For those who are consistently successful with the transition the rest of the time can be spent working the muscle up controlled! Full ROM on either the high rings or banded on the low ones.

Remember these things are scalable and everyone can work at their own speed and  level.

See you in the morning