Muscle up progression work

Warm Up: 

Dynamic gymnastics style with shoulder and wrist stretching

Shaping:

• Hollow hold
• Arch Hold
• Grip

Warming up 3 rounds:

3 Pull Ups- strict

3 Push Ups- elbows IN

3 pvc pipe dislocates

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

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
• Scaled can use bands for the transition as well
• Muscle up rigging strict (weighted- adv)
• Boxed turn overs for explosive hip recruitment 

HIGHER RINGS:

• Establish false grip wiggle fingers
• Establish grip and hanging hold 5 seconds
• Strict pull on high rings

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

Handstand Push Up Focus

Dynamic Warm Up

Shoulder and wrist mobility

Strength Work: 3 rounds of:

• 20 Sec Handstand Hold
• 20 Sec Hollow hold
• 10 Scapula Push Ups

Skill Set: HSPU

• Tripod hold- headstand to plank push out
• HSPU feet on floor
• HSPU feet on a box
• HSPU establish full Rom with varied Ab-Mats heights

WOD: 

30 Double Unders then,  (60 single if cannot do double)

10-8-6-4-2-1 of

• HSPU- scaled as needed
• OHS- scaled as needed (PVC OK)
• Toes 2 Bar or Sit ups

then 30 Double unders