Muscle up strict progressions 6-22-14

We did this in November and several people were very close, gymnastics is a numbers game you need to put in a LOT of reps to get your body to create muscle memories and good movement patterns. Lets do this!

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

Can you dip on rings?

• Holds on rings
• 3 sets of 2 low dips on rings/ paralettes or bar

False grip and the pull to ribs:

• False grip review and taping ;0)
• Low rings seated on floor, ring pulls with false grip

Transition:

• 3 reps 3 sets of Pike turn over on the floor
• Low Rings- 3 reps 3-4 sets( or more) of the turn over with press out- sitting ON THE FLOOR
•  3 reps 3-4 sets turn over with legs raised at end- Can you wiggle your fingers- NO DEATH GRIP
• Muscle up rigging strict (weighted- adv)

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 Strict  partner spotted Muscle Up attempts/successes 3 sets of 2 resting as needed