Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Muscle-up Strength, Skills & Drills
Every 2:00 x 7 Rounds complete one of the following assignments;
I. Strict Pull-ups & Dips x 6+6
II. Low Ring Transition + Dips x 3+6
III. Jumping Ring Muscle-ups x 3-5
IV. Ring Muscle-ups x 3-5
Notes: Training points of priority will be on the False Grip for Ring Work & the pull/kip to transition for Bar and Rings. Compare to training completed on 11.29.2023, link found HERE.
Post scores to comments.
“Staggering”
15:00 AMRAP of
Muscle-ups x 1,2,3…(+1 per round)
GHD/Abmat Sit-ups x 15
Run 6 x 50ft or 100m
Notes: Scaling, additional points of performance and training intentions will be covered during the whiteboard brief.
Post scores to comments.
ADDITIONAL LEARNING RESOURCES
- The Muscle-Up
- Muscle-Up Home Run
- Muscle-Up Progression on Low Rings
- Strict Muscle-Up Foundations
- The Kipping Bar Muscle-Up
- The Strict Bar Muscle-Up
