Muscle Up Progressions

Warm Up:
2 rounds:
30 fast feet jump rope
10 Shoulder lateral lifts
3-5 hollow body rocks to fast sit up- think about arm transition
5 Indian push ups

Wrist stretch and shoulder stretch on bar

Skill Work:

• 3 strict Pull ups + 3 Kipping pull ups x 3 sets
• 3 Dips x 3 sets- HOLD AT THE BOTTOM for 10 then push out of it
• False grip hold on bar :10's x 3

****scaled would look like this:

• 3 banded pull ups working negative + 3 jumping working negative count of 3 down
• 3 banded dips or on parallettes
• False grip holds- on rings getting used to position

B: Transitions to Muscle up- (I will be going over how to do these skills)

• 3 jumping muscle ups x 3sets- on parallel bars 
• 3 sets of 3 sternum to rings- working a good tight swing
• scaled will work these banded on low rings

10 minutes work on ONLY TRANSITIONING

• This is from open body on the bands to the low dip only
• Also we will look at jumping to the low dip as another option
• scaled can do the transition with majority of the weight on the feet for the entire movement

C: Muscle Ups:

• For those of you who are ready we can take it to the high rings for a few Muscle ups. I will be able to spot these ONLY for those who can transition with little to no problems.

Working On The Parallettes Nov 10, 2012

Warm Up and Stretch out:

Shoulder Stability and Core Strength development:

• 2 sets of 10 banded sword pulls
• 2 sets of 10 return the sword ( yeah this name is made up!)
• 2 sets of :15 sec hollow hold with 5 hollow rocks - keep your shapes held!

On the parallettes we will work:

• Plank Position holds- push ups and pass throughs- together at my count-( Can be Modified)  
• Dips with shoulders back and retracted elbows tracking back and close to the body
• 3 sets of 7-10 reps with 60 sec rest between sets

Rings:

• Holds 
• Banded dips or unassisted- learn correct shoulder and body positioning

Skill work: 4 Rounds of  below for FORM

• 1- :15 sec L-hold on Paralettes
• 5 Dips rings or other
• 5 Push up Pass through on Paralettes
• 20 Dbl unders or 40 single under work

Here is a video of the pass through with out a push up at the beginning to give you an idea of one of the things we will cover.

http://youtu.be/9eu8YS4fwVc