Muscle Up Progression 7-28-13

Muscle Ups

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

Wrist stretch and shoulder stretch with band behind back or on the floor both hands at base of spine

Skill Work:

• 3 strict Pull ups + 3 Kipping pull ups x 3 sets 
• 3 Dips x 3 sets- HOLD AT THE BOTTOM for 5sec. then push out of it (scaled can be done on parallettes)
• False grip hold on bar :10's x 3

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

• 3 ring row with false grip x 3sets
• 3 sets of 3 ice cream makers- Banded- this mimics the range of shoulder motion
• Transition with a band to low dip

10 minutes work on ONLY TRANSITIONING

• This is from open body on the bands to the low dip only
• 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 problem on the low rings
• For people who are already doing muscle ups but cannot connect I can look to see what form might be breaking down.