Muscle Up skill work

Warm up: 2 rounds of

• running jump rope
• ladder drills
• 5 dislocates
• 5 inch worms with down dog

Mobility- Wrists and shoulders

Skill warm up with 3 rounds of

• 3 push ups
• 3 pull ups
• 10 sec ring holds

Transitioning the Muscle Up:

A1:False grip pull to chest 3 reps x 3 sets

A2: hip openers on floor 3 reps x 3 sets

On the rings: 5 stations where we need to each work several times

• Working the hip open to support on floor
• Banded transitions to press out 3-5 reps rest as needed
• Feet on box to transition
• the swing plus the pull to the hips
• ring thing 3 reps ( scaling up with weight)

High ring muscle up attempt:

• Each person who can  do a pull up will attempt 1-2 strict muscle ups with assistance
• IF person can transition well we will add the kip into muscle up with/ without spotting