Easy Up

Friday, December 30, 2011

Mobility:
Triceps Mash, 2 minutes each arm
15 Wall Extensions

Warmup:
Row 100 meters
10 False Grip Ring Rows
Row 200 meters
15 Strict Press with Bar
Row 300 meters
10 Kipping Pullups on Rings
Row 400 meters
15 Push Press with Workout weight
Row 500 meters
10 Muscle up Transitions

Skill:
Practice and perfect different Muscle up variations

WOD:
For time:
10 Muscle-ups
75 pound Push press, 100 reps
Row 1000 meters

Cool Down:
100 Hollow Rocks

Chee works the perfect push up

Lets talk about the muscle up for a moment.  The prerequisite strength required is that you can perform a chest to bar pull up and a full range of motion dip on the rings.  However, having these skills does not mean you will be able to perform a muscle up!  The transition from the pull up into the dip position can be challenging for even the strongest athletes and it is important that we properly train this aspect of the movement as well.  We need to develop an understanding of proper posture and relationship to the rings throughout the movement.  In other words, learning to move with a hollow body position and a false grip!  Below I have listed a few different ways to work the transition.  Remember if you want a muscle up (this applies to all goals/weaknesses), work on it consistently and safely, be patient and honest with yourself and don’t be afraid to ask for help!

Transition drill with feet on the floor:  This is our most common drill and accessible to all skill levels.  Many people take this movement for granted, but it is essential to understanding the false grip and how to move through the rings.  Take the time to perfect this movement and you will be a step ahead of the game.

  Watch video here.

Jumping Muscle up:  You must be able to perform a dip for this variation, but it is a great way to learn the feeling of a fast transition into support.  This relates over to the feeling of a kipping muscle up, landing deep in that dip position while being able to maintain control and press out.  You can work this variation on both the rings and the bar.  The higher you make the rings, the harder it gets!

Transition Negatives:  Work the transition motion and false grip strength with this tough drill.  Start in a ring support position (what would be the finish of a muscle up), lower yourself to the bottom of the dip and then catch a false grip as you descend beneath the rings.  To perform reps of this, just jump back to the top into support and repeat.

Use a Spotter:  This is one of the best ways to train the movement.  Another person works better than an assistance band because they can adjust the amount of assistance provided through different parts of the movement.  The spotter can hold onto the athletes’ hips, legs, or crossed feet.  The movement should be controlled all the way up and down.  The most common mistake I see here is that the athlete will lose their hollow position while being assisted and the spotter has to work way too hard.

  Stay hollow and you will find enlightenment!