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7/9/17 C2707 "Muscle-Up Progression"

July 8, 2017

Warm-up

2x
:60 Jump Rope
10 Leg Swings each side
8 Band Pullovers
10 Band Overhead Squats
15 Band Pull Apart
10 HR Push Up
10 Reverse Lunge Overhead Reach
5 Wall Walks

 

Practice:

Ring Kipping (3x :30)

Superset

Ring Support Hold (3x :30)

Superset

Alternating leg V-Up (3x :30)

V-up but only lifting one leg up at a  time. The other leg is 6" off the ground

 

Technique:

EMOM x8

Deep Ring Dip (4x 4)

Chest to Ring Pull-Up (4x 4)

 

 

Skill Work

Ring Muscle Up (5-7 Minutes)

Jumping Muscle-up or transition with feet on the ground.

Can also attach one band to each ring to practice the turnover 

transition at the top of the movement

 

 

Battle (Met-Con)

AMRAP 3
Box Jumps
:60 Rest
AMRAP 3

Wall Walks
:60 Rest
AMRAP 3

Max Burpees

 

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