Friday, November 23, 2012

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.

Friday, November 9, 2012

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
  • 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.