Saturday, 1/9

Partner Muscle-Up Transition Drills;      as unhelpful as you’d think they’d be…

Warm-Up
4 Rounds of
4 Spider Lunge w/ reach up on both sides
4 Alt-T Push-ups
4 Hanging Scap Retractions
8 Hip Bridges
8 Hollow Rocks (scale to 10 Second Hollow Hold)

then,

2 rounds (per person) of
1 Minute Partner assisted Bully Stretch

Skill = Muscle-up
Prep & Progression (12 Minute cap – Everyone goes through this)

2 x 6-8 False Grip Ring Row + 5 Kip to Hip Bridge;
then,
2 x 5 Pull to Hips on Bands;
then,
1 x 2-3 Band-assisted MU Transitions

Work & Practice (12 Minute cap – Choose appropriate practice block)

For those WITH M-Ups:

• Muscle-up Ladder (1,2,3 etc.)
  – Rest as needed between attempts
  – Restart at 1 after any failure

For those WITHOUT M-Ups:

• 4 Rounds of
  2-3 Band-Assisted MU Transitions + 20 Hollow Rocks

/OR/

• 4 Rounds of
  6-8 False Grip Ring Rows + 20 Hollow Rocks

Met Con
4 rounds through of:
:30 Dips (Ring, Bar or Box)
:30 Rest
:30 Band Pull Aparts
:30 Rest