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)

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

HIGHER RINGS:

• 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