Muscle Up Progressions Session!

You can have a great pull up and super dips and still not have a muscle up. You need to know how to transition from one to another. It happens in the blink of an eye and your body needs many, many and a few more repetitions to begin to understand where it needs to go and get there quickly! We will spend a lot of our time moving slowly through these transitions not under load or very little load.

Ride Assault 3 minutes then:

2 rounds of:

• 25 jump rope- doubles 50 singles
• 5 tap swings on rings
• 5 dislocates with PVC
• 3 pull ups on rings

Shoulder Mobility:
Arm Bar stretch 45 sec each side

Lat and Trap smash with tennis balls 1 min each side

Wrist stretches

Skill Work:

• ring holds 3 sets of 20 sec holds thumbs out
• bar dips 3 sets of 2 LOW dips
• False grip pulls 5 reps x 3 sets

Transitions:

• Seated
• seated with press out

Muscle Up:

• Low rings
• feet in contact with floor- getting the head through finish in LOW dip!
• Feet on a box with dynamic transitions

Ring Thing- training harness

• 3 sets 3 reps with or without weight as needeed

IF READY- Muscle up High rings- strict initially then with momentum

Kipping mechanics for the pull up and toes 2 bar

Warm up: 3 sets of:

• 30 Single Jump rope or 15 doubles
• 5 shoulder dislocates
• 5 dive bombers

 Foam roll and active stretch Shoulders and wrists

core strength:

• A1: 20 sec arch hold x 3 sets with PVC in hands
• A2: Arch to hollow transitions- rolling
• A3: 6-8 'V' snaps x 3 sets

Skill Work for Kipping on the bars:

• two positions of the Kip
• the tap swing 
• PVC postioning for the push away
• Hand release for that moment of weightlessness

Trying out Banded Kipping Pull Ups:

• Pull Up strict then push AWAY to help with connection 
• Putting it all together

Adding the Toes to Bar mechanics

• 3 sets of 3 strict knees 2 elbows or toes 2 bar
• knees to chest with quick kick
• full ROM straight leg Toes 2 Bar

Optional Workout:

EMOTM:15

Min 1: 2 strict 3 kipping pull ups (scaled- banded strict and kipping)

Min 2: 10 sit ups

Min 3: 5 power cleans pick a moderate to heavy weight.( scaled KB DL)