Muscle Up progressions

Muscle Up Progression work:

Warm Up:
 3 sets of:

• Running jump rope 50 M
• 10 Hollow rocks
• 5 push ups with 1 sec pause at the bottom
• 10 sec Ring holds

Strength building:

• The pull: False grip to chest pull from Knees 5 reps x 3 sets rest 1 min
• The dip: ( bar at first ) 3-5 reps @ 32x1 x 3 sets
•  Ice Cream makers - 3-5 reps x 3 sets band as needed

The Transition:

• Standing pull throughs
• Feet on a plate( or two) 3 reps X 3 sets
• Feet on a Box- varied height based on skill

The Swing:

****I would like people to have the strength to perform MU strict before turning over a dynamic MU but learning to swing alone is helpful for later if your not strong enough yet.****

Strict Muscle Up:

• High rings or Ring thing depending on ability.

If you want to do a Workout after class here is a nice little one:

EMOTM:12 Minutes

• Min1: 2 Muscle Ups
• Min 2: 8 T2B
• Min 3: 4-6 HSPU

Modified:

• Minute 1:4 Chest 2 Bar/kipping pull up
• Minute 2:8 Toes to Bar/ knees to elbows/ v- sit ups
• Minute 3:8 piked HSPU or on a box