Muscle Up Skill work

Warming up 3 rounds:

3 Pull Ups- strict

3 Push Ups- elbows IN

3 Dislocates

Can you dip on rings?

• Holds on rings 20 sec rest 1 min x 3 sets 
• 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 x 3 sets pull ups on rings

Transition:

• Banded transitions- getting used to the pull 
• 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
• Swings 5 swings  x 3 sets

Muscle up:

Spotted slow and steady on regular sets for those who are ready