The muscle up involves so many moving parts: putting the dirt time in to build up strength, the skill and timing of the pull and transition, as well as the mobility for the range of motion through the wrists, shoulder girdle and thoracic spine.
The feeling of finally getting above the rings? PRICELESS!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 kips swings. Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)
2. Technique Review: Building the Handstand Push-up (5 min)
4 Handstand push-ups
8 Kettlebell swings 70/53lbs
LIII: as rx’d
LII: If you don’t have muscle-ups, do band-assisted muscle-ups or 4 dips/round. Russian or American swings as appropriate. Sub box pike press, down dog pike press or DB press for HSPUs as needed.
LI: Eight rounds not for time of 4 pull-ups, 4 dips (scaled as appropriate), and 8 kettlebell swings.