Warm-Up
3 Rounds
25 Jumping Jacks
5 Band Pull-Aparts
5 Band Dislocates
5 Overhead Band Pull-Aparts
10 Hip Bridges
10 Supine Scorpions
Skill Work
Muscle Up Progression
#1 – Setting the False Grip
– hand position
– turnout
#2 – Developing the Swing
2 Rounds of 5-10 reps FG Swings on the Rings
OR
FG Ring Rows
– movement and reps determined by ability to keep fluid kip and FG
– increase ROM as long as FG stays in
#3 – Swing to the Rings
3 Rounds of 3-5 reps of Kip to Hip
OR
RR to dip out
– practice a few reps kipping high and pulling rings to hips
#4 – The Transition
Negatives
2 x Max reps (either off the floor, or with feet supported into the RR position)
– start at top of dip out position
– keep rings in tight to body as elbows come forward squeezing rings tight into chest
– transition back, continue repeating as long as you can keeping rings from prying away from torso
Finisher
3 x max reps Cradle of Pain
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Nice to work on some skills as I was still pretty beat up from earlier this week.
Happy Memorial Day weekend everyone! Safe travels for those of you who are leaving town. It seems like a lot of you have already left by the sizes of yesterday and this morning’s classes!
Wish this was tomorrow’s workout! Haven’t done the kipping for muscle ups yet but sadly still out of town until late tonight and missing all the fun.