Saturday, March 19, 2016

Muscle Up skill Work

Warm Up: 3-4 min of:

  • 25 jump rope
  • 5 broad jumps
  • 5 dislocates
  • 5 scap push ups
Circle stretch: focus shoulders and wrists 
  • Holds on rings- elbows locked out, thumbs facing forward rings in proper alignment 20 sec x 3 sets
  • 3 sets of 2 low dips on rings/ or bar

False grip and the pull to ribs:
  • Low rings seated on floor, ring pulls with false grip 3 reps x 3 sets- (get rings into chest)

  • 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
  • Boxed turn overs for explosive hip recruitment- plates to higher box

  • Establish false grip wiggle fingers 
  • Strict pull on high rings 2 reps as highas possible
  • Kipping with pull to Hips
Those who can do a pull up and full dips will attempt muscle ups on High rings- Strict first