Saturday, October 6, 2018

Muscle Up Skill work

Warm Up:
3 rounds of:

  • 10 shoulder dislocates 5 each hand grip
  • 20 second hollow hold
  • 10 supermans with PVC
  • 5 supinated bar rows- keep hollow
Mobility Work
3 sets of:
  • 20 second Handcuff stretch
  • 20 sec Matador stretch
  • 10 sec bottom of dip holds with toes on the ground elbows up
Technical elements
2 sets of:
  • 15-20 sec ring holds thumbs out
  • 3-5 ice cream makers banded or assisted with a spot
  • 5 strict toes to bar can be assisted work the negative scaled can do 10 'V' snaps
Low ring work
Transitions
  • Laying flat
  • pull to press out
Strict Muscle up on Ring Thing

  • 3 sets of 3-5 reps

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