Just keep pulling.
Getting into some upper body gymnastics work! We’ll talk about this more as we go, but just quick notes for today-
-Don’t take the levels too rigidly, especially if you’re much stronger on your pulling vs. pushing, mix and match and adjust rep ranges as you and your coach sees fit.
-As always think about achieving a full range of motion in all movements, especially in developing the muscle-up, building strength through a full ROM (chest to bar strict chin-ups, ring dips with shoulders to the bottom ring) is key.
-Focus on the eccentric (lowering) portion of all these movements- no dropping down from a chin-up/muscle-up transition, you’ll have greater strength gains if you lower yourself slow and controlled.
-Challenge yourself! The scalings you choose and do should be difficult, but also not so difficult that your form deteriorates. This is the time to focus on achieving the best movement possible.
More to come, but for now, get to work!
4 min EMOTM (all work in same minute)
Lvl 1+2: 20s Chin Hold (in Ring Row position) + 20s Scap Push-ups
Lvl 3: 20s Chin Hold Over Bar + 20s High Plank Ring Support
Lvl 4+5: 20s False Grip Chin Hold + 20s Ring Support (arms externally rotated)
8 min EMOTM (1st movement even minutes, 2nd movement odd minutes)
Lvl 1: 5-8 Ring Rows, 4-8 Push-ups to 30″ box
Lvl 2: 3-5 Bar Chin-ups (Bar in squat rack, feet underneath you giving support), 4-8 Push-ups to 20″ Box
Lvl 3: 3-5 Red Band Chin-ups, 3-5 Box Dips
Lvl 4: 3-5 False Grip Chin-up, 3-5 Ring Dips
Lvl 5: 3-5 Strict Muscle-up Transitions (feet in front of you on ground/box, start with arms bent, finish in bottom of dip), 4-8 Ring Dips
Reps can be accumulated within the minute, do not have to be unbroken
KB Swings (70/53)
KB OH Walking Lunges (Switch arms halfway )
Tabata Partner Leg Raises
2x 30s ea Partner Leg Drop