KIPPING MUSCLE-UP – PROGRESSION
2-3 Ring support holds
2-3 Ring dips
2-3 Ring muscle-up transition
2-3 Ring swings
2-3 High ring muscle-ups
ROW AND DB OVERHEAD WALKING LUNGE
1 set:
130/150-m row
10 single-DB overhead walking lunges
130/150-m row
5 single-arm DB overhead walking lunges/arm
– For the first 10 lunges, hold one DB with both arms.
1 set:
1-2 muscle-upsjumping MU low ring transition
25-ft single-arm DB overhead walking lunge
200-m row
25-ft single-arm DB overhead walking lunge
1-2 muscle-upsjumping MU low ring transition
RX
For time:
10 ring muscle-ups
150-ft single-arm DB overhead walking lunge (25/35 lb)
800/1000-m row
150-ft single-arm DB overhead walking lunge (25/35 lb)
10 ring muscle-ups
INTERMEDIATE
For time:
10 jumping ring muscle-ups
100-ft single-arm DB overhead walking lunge (25/35 lb)
800/1000-m row
100-ft single-arm DB overhead walking lunge (25/35 lb)
10 jumping ring muscle-ups
BEGINNER
For time:
10 low-ring transitions
100-ft single-arm DB overhead walking lunge (10/15 lb)
600/750-m row
100-ft single-arm DB overhead walking lunge (10/15 lb)
10 low-ring transitions
INTENDED STIMULUS
10:00-15:00.
Muscle-ups completed in 1-4 sets and 2:30 or less.
Row done in 4:30 or less.
Lunges completed in 1-2 sets.
Accumulate:
50 GHD sit-upsWB sit-ups
50 med-ball twists (14/20 lb)
– Touching both sides = 1 rep.
2 sets:
10 Cuban presses (PVC)
10 Y-raises (use small plates)
10 T-raises (use small plates)
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
1 set:
5 inchworms + 3 push-ups/rep
:30 shoulder taps
15 hollow rocks
15 supermen
:30 kip swings