Muscle Up Development

I am going to be going over the skills leading up to achieving your muscle up. The skills we will go over will help you gain the knowledge of what you might need to work on and hopefully take away the drills to continue to work on them on your own time to master the Muscle up. 

Row, Run or ride for 3 minutes then:

2 rounds of:

• 8 Crossover symmetry external rotations - 8 straight arm ski pulls
• 5 tap swings on rings
• 5 dislocates with PVC
• 3 pull ups on rings if cannot do pull up then  ring row.

Shoulder Mobility:
Arm Bar stretch 45 sec each side

Lat and Trap smash with tennis balls 1 min each side

Wrist stretches

Skill Work:

Taping your wrists also a new skill ;0)

• ring holds 3 sets of 20 sec holds thumbs out
• bar dips 3 sets of 2 LOW dips or Ring dips (RX'd)
• False grip pulls 5 reps x 3 sets

Transitions:

• laying flat work pull to chest
• 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

www.youtube.com/watch?v=1EKWhquE_uQ&feature=youtu.be

Handstand Strength and Skill work some HSPU

Warm up
3 minutes of light cardio- bike -run-row

Circle stretch and mobility of wrists and shoulders

• Partnered shoulder mobility

Handstand Awareness:

• Wall facing with bracing
• Facing the floor- core bracing flat backs- advanced raise arms "T" to overhead
• Hollow with PVC and 5# no leg raising together 5 reps x 3 sets

Core strength building

A1: Hollow on panel mats 15 sec x 3 sets rest 45 sec

A2: Pike Handstand on box with scapular Elevation- Relax repeats 6-8 reps x 3 sets ( adv- wall)

A3: Hands on angled wall hold in Hollow 15- 20 seconds x 3 sets

Hip flexor and lower Ab strength

B1: Pike and straddle piked leg raises alternating 8-10 reps x 3 sets

B2: Physioball Front lean rests 10 sec to 8-10 pike ups  x 3 sets

B3:Crossover symmetry right angle internal and external rotations

Handstands

• T lunges
• Mat to 1 leg up holds 
• Kick ups NO GOING past vertical we can partner this.
• LAND SOFTLY

HSPU

• On a box 
• On a ball
• Free standing