I will be giving a clinic style class on Muscle ups. We will be going over lots and lots of ways to do transitions for the muscle ups and will hopefully have a few success stories by the end of the day.
Warm Up: Dynamic gymnastics style
Shaping:
- Hollow hold
- Arch Hold
- Grip
Warming up 3 rounds:
3 Pull Ups- strict
3 Push Ups- elbows IN
Transition:
- 4 sets of Pike turn over on the floor
- Low Rings- 4 sets( or more) of the turn over with press out- sitting ON THE FLOOR
- 4 sets turn over with legs raised at end- Can you wiggle your fingers- NO DEATH GRIP
HIGHER RINGS:
- Establish false grip wiggle fingers
- Establish grip and hanging hold 5 seconds
- Higher rings- 4 sets Jumping Muscle ups work getting the head through quickly with elbows in
Full Muscle Up attempts/successes
** Thanks goes to Laura Galassi also a gymnastics coach for lots of great new ideas!
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