Muscle Up Progression

Warm Up:

Row 20 sec slow, 20 sec moderate 20 sec fast then,
2 rounds of

• 3 pull ups strict or banded strict, 5 air squats 7 sit ups

Row 20 slow/20 moderate/20 fast
1 round of

• 3 pull ups strict or banded strict, 5 air squats, 7 sit ups

Shoulder Mobility:
Arm Bar stretch 45 sec each side

Lat and Trap smash with tennis balls 1 min each side

Shoulder distraction with bands

Wrist stretches

Skill Work:

• ring holds
• ring or bar dips
• False grip pulls

Transitions:

• Seated
• seated with press out

Muscle Up:

• Low rings
• feet in contact with floor
• Feet on a box with dynamic transitions
• High Rings
• Tap swings
• Tap swings with pulls
• IF READY- Muscle up High rings- strict initially then with momentum

Handstand Push ups

Warm Up: 2 rounds of:
30 sec single unders right into-30 second double practice then
5 spiderman stretches- 5 Dive bombers

Pre-conditioning:

3 rounds of:

• 5 shoulder dislocates
• 15 toe raises each leg
• 5 pausing air squats
• 20 Handstand Hold

Mobility:

Pec Minor- smash with lacrosse ball 2:00 min

Foam roll Lats 2-3 min and Thoracic Spine

Shoulder distraction 1:00 each arm

Skill Work:

• Free standing Handstands
• Working on the tripod stand
• ON a box learning the body position of the HSPU

then,

• Establish ability level for the HSPU with Abmats against wall
• Kipping Mechanics for the HSPU

OPTIONAL WORKOUT: This is skill work

Ascending Ladder for 8 minutes of

1 HSPU 

20 Double Unders

2 HSPU

20 Double Unders

3 HSPU 

20 Double Unders

4 HSPU.............

*** Can Sub 40 Singles for each set of Doubles 

Working the Kip for Pull Ups and Toes 2 Bar

Warm up: 3 sets of:

• 30 Single Jump rope or 15 doubles
• 10 Hollow rock
• 5 shoulder dislocates

Stretching the shoulder 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:

• two positions of the Kip
• the tap swing for the kip
• Hand release for that moment of weightlessness
• Working the 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

WOD: Optional

EMOTM for 10 minutes

• Min 1: 30 sec single or double unders
• Min 2: 5-7 kipping pull ups

***We can modify as needed for people who need to scale.

Muscle Up progression Work 5/15

Warm Up:

Row 20 sec slow, 20 sec moderate 20 sec fast then,
2 rounds of

• 3 pull ups strict or banded strict, 5 air squats 7 sit ups

Row 20 slow/20 moderate/20 fast
1 round of

• 3 pull ups strict or banded strict, 5 air squats, 7 sit ups

Shoulder Mobility:
Arm Bar stretch 45 sec each side

Lat and Trap smash with tennis balls 1 min each side

Shoulder distraction with bands

Wrist stretches

Skill Work:

• ring holds
• False grip pulls

Transitions:

• Seated
• seated with press out

Muscle Up:

• Low rings
• feet in contact with floor
• Feet on a box with dynamic transitions
• High Rings
• Tap swings
• Tap swings with pulls
• IF READY- Muscle up High rings

Handstand Push ups and Dips Skill work

Handstand Push ups and Dips

Warm Up:

Row 3 minutes last 15 seconds of each minute sprint

Pre-conditioning:

3 rounds of:

• 5 shoulder dislocates
• 5 push ups
• 5 pausing air squats
• 20 Handstand Hold

Mobility:

Pec Minor- smash with lacrosse ball 2:00 min

Foam roll Lats 2-3 min and Thoracic Spine

Shoulder distraction 1:00 each arm

Skill Work:

• Free standing Handstands
• ON a box learning the body position of the HSPU

then,

• Establish ability level for the HSPU with Abmats against wall

Dips:

• Body Position on paraletts with full ROM
• On the rings with Bands or without perfect form!!

WORKOUT:

12 HSPU

12 Dips

12 Push ups

Row 12 cals

9 HSPU

9 Dips

9 Push Ups

Row 12 cals

6 HSPU

6 Dips

6 Push ups

Row 6 cals

3 HSPU

3 Dips

3 Push Ups

Row 3 cals

DONE!!

***** All of these skills can be modified for all levels******

 

Toes 2 Bar and Butterfly Pull Ups are Whats in store for today!

Warm Up:
20 sec -row slow 20 Med-20 fast then 20 sec Handstand  hold
20 sec row 3 sets increasing from last 3 then 10 push ups
20 sec row x 3 sets slightly faster than previous the, 10 dislocates

Mobility :

2:00 pec minor smash with ball both sides
2:00 Thoracic Cavity ball work

Stretch together:


Skill Work: Toes 2 Bar

• Position work- HOllow and Arch holds
• Taps 10 reps and a stop
• knees to chest getting the swing

Skill Work: Butterfly Pull Ups

• Low bar: rotation of upper body work- chest through
• High bar just the leg rotation
• Putting it together!

Workout:

15-12-9 Of:

• chest 2 bar or modified Pull ups
• Row Calories
• Toes 2 Bar

After each round run 100 M

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