Saturday, September 13, 2014

Muscle Up Skill Work Sunday Sept 14

Warm Up: Dynamic gymnastics style

  • 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/ or bar

False grip and the pull to ribs:
  • False grip review and taping 
  • Low rings seated on floor, ring pulls with false grip

  • 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)
  • 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.