Before we start, two things
1. False Grip
2. The Jumping Muscle Up.
These two things are way more important than you will give them credit for.
You will perform the Jumping MU every session. For these to be beneficial you must do them correctly and you must increase the height every 2-3 sessions.
Now We can begin:
This is for those of you who have been through Basic Gymnastics work and who can complete at least 5 unbroken C2B pull ups, 10 unbroken kipping pull ups, and 5 unbroken ring dips. You should now have mastery of the traditional gymnastic kip, legless rope climbs, the pull up, the dip and the C2B pull up. You are ready to begin work to progress to a Muscle Up. The bottom of the page has multiple movement descriptions and videos. It is MANDATORY that you watch these and read on the movement descriptions before starting the Muscle Up cycle.
2. The Jumping Muscle Up.
These two things are way more important than you will give them credit for.
You will perform the Jumping MU every session. For these to be beneficial you must do them correctly and you must increase the height every 2-3 sessions.
Now We can begin:
This is for those of you who have been through Basic Gymnastics work and who can complete at least 5 unbroken C2B pull ups, 10 unbroken kipping pull ups, and 5 unbroken ring dips. You should now have mastery of the traditional gymnastic kip, legless rope climbs, the pull up, the dip and the C2B pull up. You are ready to begin work to progress to a Muscle Up. The bottom of the page has multiple movement descriptions and videos. It is MANDATORY that you watch these and read on the movement descriptions before starting the Muscle Up cycle.
2. 2 x 8 Hip Pops
3. Every 30 seconds for 5 mins
1 Jumping MU
4. 3 Rounds
3 Jumping MU
5 C2B Pull-ups
3 Bar dips with 2 second hold in the bottom of dip
1 Jumping MU
4. 3 Rounds
3 Jumping MU
5 C2B Pull-ups
3 Bar dips with 2 second hold in the bottom of dip
Day 2
1. 5 Minutes of transition work with feet on ground
2. 3 x 6 Hip Pops
3A. Jumping Muscle ups 3 x 4
3B. Dips with 2 second pause in bottom 3 x 5
3C. Strict Chest (Xiphoid Process) to Ring Pull ups 3 x 3
3B. Dips with 2 second pause in bottom 3 x 5
3C. Strict Chest (Xiphoid Process) to Ring Pull ups 3 x 3
Day 3
1A. 2 False Grip Ring Rows + 1 MU transition 3 x 6 x 2+1
1B. Hollow Body False Grip C2Ring Pull Up 3 x 6 reps
1C. Low Ring Planche Side to Side Push out 3 x 6
2.Every 30 seconds for 5 mins
1 Jumping MU
1 Jumping MU
Day 4
1. Hip pop to Bridge 15 reps
2A. Explosive Hips to rings 2 x 15 reps
2B. GHD to Ring if available 2 x 15 reps
if GHD not available
Hollow Body False Grip C2Ring Pull Ups 2 x 6 reps
2C. Jumping Muscle Ups 2 x 8
2. 4 x 4 Hip Pops
3. Every 30 seconds for 5 mins
2 Jumping MU
4. 5 Rounds
5 C2B Pull-ups
5 Ring dip
2 Jumping MU
4. 5 Rounds
5 C2B Pull-ups
5 Ring dip
Day 6
1. 5 Minutes of transition work with feet on ground
2. 3 x 6 Hip Pops
3. Accumulate 45 seconds of a false grip hang
3. Accumulate 45 seconds of a false grip hang
4A. Jumping Muscle ups 3 x 4
4B. Dips with 2 second pause in bottom 3 x 5
4C. Strict Chest (Xiphoid Process) to Ring Pull ups 3 x 3 (false grip only)
4B. Dips with 2 second pause in bottom 3 x 5
4C. Strict Chest (Xiphoid Process) to Ring Pull ups 3 x 3 (false grip only)
Day 7
1A. 2 False Grip Ring Rows + 1 MU transition 3 x 6 x 2+1
1B. Hollow Body False Grip C2Ring Pull Up 3 x 6 reps
1C. Low Ring Planche Side to Side Push out 3 x 6
2.Every 20 seconds for 5 mins
1 Jumping MU
1 Jumping MU
2. EMOM in 5 Mins of:
5 Hip Pops
5 Hip Pops
3. EMOM in 5 Mins of:
4 Jumping MU
4. 5 Rounds
3 C2B Pull-ups
3 Ring dip
4 Jumping MU
4. 5 Rounds
3 C2B Pull-ups
3 Ring dip
Day 9
1. 5 Minutes of transition work with feet on ground
2. 3 x 6 Hip Pops
3. Accumulate 45 seconds of a false grip hang
3. Accumulate 45 seconds of a false grip hang
4A. Jumping Muscle ups 3 x 4
4B. Ring Dips with 2 second pause in bottom 3 x 5
4C. Strict Chest (Xiphoid Process) to Ring Pull ups 3 x 3
4B. Ring Dips with 2 second pause in bottom 3 x 5
4C. Strict Chest (Xiphoid Process) to Ring Pull ups 3 x 3
Day 10
1. Hip pop to Bridge 15 reps
2A. Explosive Hips to rings 2 x 15 reps
2B. GHD to Ring if available 2 x 15 reps
if GHD not available
Hollow Body False Grip C2Ring Pull Ups 2 x 6 reps
2C. Jumping Muscle Ups 2 x 10
Day 11
1. 5 Minutes of transition work with feet on ground
2A. 5 x 5 Hip Pops
2B. 5 x 2 Jumping MU
3. Accumulate 60 seconds of a false grip hang
4. 3 Rounds for Time
4 Jumping Muscle ups
4 Strict Ring Dips
4 Chest to Ring Pull ups
Day 12
1. 5 Minutes of transition work with feet on ground
2. EMOM in 5 Mins of:
5 Hip Pops
3. EMOM in 5 Mins of:
1. 5 Minutes of transition work with feet on ground
2A. 5 x 5 Hip Pops
2B. 5 x 2 Jumping MU
3. Accumulate 60 seconds of a false grip hang
4. 3 Rounds for Time
4 Jumping Muscle ups
4 Strict Ring Dips
4 Chest to Ring Pull ups
Day 12
1. 5 Minutes of transition work with feet on ground
2. EMOM in 5 Mins of:
5 Hip Pops
3. EMOM in 5 Mins of:
5 Jumping MU
4. Find A Coach today and get a muscle up
4. Find A Coach today and get a muscle up
The Transition
In this video Russell Berger does a good job of demonstrating and then teaching "the transition". This is that part of the muscle up where "I'm not quite sure what do do with my hands". You will work transitions everyday.
The Malleolo Progression
The Galassi Progression
Everything that follows is from my old site, to see the videos click this link to be redirected there. These were recommendations from that time based on the programming and I have not changed the text...much. The instruction and the videos are very informative, but check with your specialty coach before implementing any of the work into your training.
Non Muscle Uppers
There are few things more frustrating in Crossfit than trying to learn a muscle up. It is my opinion that not having a muscle up and/or struggling with MUs* is one of the main "excuses" that otherwise capable athletes use when they opt out of entering competitions. So here is the solution...Get A Muscle Up. Make this your Crossfit New Year resolution. Set this goal for yourself and tackle it. I have four** "Go To's" that I use when trying to help someone accomplish this goal. Work these into your week, think about them while you brush your teeth, when you shower, on your drive to work, when you "make toilet". Think about and learn about MUs when you can. If you are serious about wanting to be a competitor , MUs are a MUst...See what I did there?
*MUs stands for Muscle Ups (important for understanding poor humor attempt later in paragraph)
** It was three "Go To's" before I found This Carl Paoli video.
1. Jumping Muscle ups
These are a valuable training tool. They help your body "feel the transition" from being under the rings to being on top of the rings. When I am first teaching a person, the rings are relatively low. As they progress the height of the rings moves upward. This requires them to "pull" more and feel themselves roll on top of the rings. When doing these remember:
*MUs stands for Muscle Ups (important for understanding poor humor attempt later in paragraph)
** It was three "Go To's" before I found This Carl Paoli video.
1. Jumping Muscle ups
These are a valuable training tool. They help your body "feel the transition" from being under the rings to being on top of the rings. When I am first teaching a person, the rings are relatively low. As they progress the height of the rings moves upward. This requires them to "pull" more and feel themselves roll on top of the rings. When doing these remember:
A. Keep the rings tight to your body and press to your hips
B. Your shoulders do not move between the rings, they move around them (most important)
C. A and B means you pull to your xiphoid and press through your ribs
B. Your shoulders do not move between the rings, they move around them (most important)
C. A and B means you pull to your xiphoid and press through your ribs
2. Strength/Skill work
If you can't do a Dip or a "Chest to Bar" Pull Up, you can't do a Muscle Up. If you struggle with a Dip or a "Chest to Bar" Pull Up, you will struggle to do a Muscle Up. They are both a part of the movement. If you are weak in these areas practice them. Practice "Xiphoid to Bar" or "Belly Button to Bar" Pull ups. Work on Bar Dips, Bar Dip holds, Bar Dip holds with slow press out, Ring dips, and tempo Ring/Bar dips (slow to the bottom, hold, slow to the top). Attack those strength elements and MU will be attainable/easier.
3. Transition Work
I was going to type a transition tutorial out. Then I found this video.
You can do this with or without the band and with or without your feet on the ground.
4.And finally...This video.
If you can't do a Dip or a "Chest to Bar" Pull Up, you can't do a Muscle Up. If you struggle with a Dip or a "Chest to Bar" Pull Up, you will struggle to do a Muscle Up. They are both a part of the movement. If you are weak in these areas practice them. Practice "Xiphoid to Bar" or "Belly Button to Bar" Pull ups. Work on Bar Dips, Bar Dip holds, Bar Dip holds with slow press out, Ring dips, and tempo Ring/Bar dips (slow to the bottom, hold, slow to the top). Attack those strength elements and MU will be attainable/easier.
3. Transition Work
I was going to type a transition tutorial out. Then I found this video.
You can do this with or without the band and with or without your feet on the ground.
4.And finally...This video.
Ignore what he says about false grip unless you are practicing hip pops.
This is a great way to conceptualize your movement as you progress through the muscle up. He teaches it very well. Watch it. Watch again. Then watch it a lot. Feeling the hip drive and then preparing your torso/shoulders for the transition to the top of the rings are, in my opinion, the hardest things to master when learning the muscle up. He explains it so well. Jumping muscle ups are to force you to feel that transition,his instruction should help you conceptualize that transition. . Ignore what he says about grip...for now.
Muscle Up work suggestions:
My recommendation is that you do each of these at least once or twice a week. A good way of doing this is by using Mini Wods. Here is how I would recommend breaking it down:
1. Transition work
Spend 5 minutes working transition
2. Swing/Hip Drive practice
From time 1:06 to 2:06 in the second video.
This is a great way to conceptualize your movement as you progress through the muscle up. He teaches it very well. Watch it. Watch again. Then watch it a lot. Feeling the hip drive and then preparing your torso/shoulders for the transition to the top of the rings are, in my opinion, the hardest things to master when learning the muscle up. He explains it so well. Jumping muscle ups are to force you to feel that transition,his instruction should help you conceptualize that transition. . Ignore what he says about grip...for now.
Muscle Up work suggestions:
My recommendation is that you do each of these at least once or twice a week. A good way of doing this is by using Mini Wods. Here is how I would recommend breaking it down:
1. Transition work
Spend 5 minutes working transition
2. Swing/Hip Drive practice
From time 1:06 to 2:06 in the second video.
Spend another few minutes practicing these two elements
3. Mini WOD
I have programmed a number of these over the past few months. Here are a few of them:
3. Mini WOD
I have programmed a number of these over the past few months. Here are a few of them:
3 RFT
4 Jumping Muscle ups
4 Bar Dips with 2 second pause in bottom
4 Xiphoid Process to Bar Pull ups
4 Jumping Muscle ups
4 Bar Dips with 2 second pause in bottom
4 Xiphoid Process to Bar Pull ups
4 RFT
3 Jumping Muscle ups
5 Bar Dips
3 RFT
5 Jumping Muscle ups
7 Chest to Bar Pull Ups
3 Jumping Muscle ups
5 Bar Dips
3 RFT
5 Jumping Muscle ups
7 Chest to Bar Pull Ups
No comments:
Post a Comment