DAY I - Baseline
3 Sets Max Strict Pull-Ups
Rest 90" to 3 Mins In Between Sets
3 Sets Max Stand Dips
Rest 90" to 3 Mins In Between Sets
~ Record Each Set
DAY II - Strength
2 Workouts (based on the results of Day I)
7 Sets of "2/5 Red Band" Strict Pull-Ups
Rest 60" In Between (Not an EMOM)
7 Sets of "4/4 Red Band" Strict Dips
Rest 60" In Between (Not an EMOM)
~Goal is to do all sets unbroken. No fail. Band stretch on bar after.
DAY III - Transition Drills/Ancillary Strength
4 Rounds
90" Clock
5 Ring Row Progressions
(See 4:30 https://www.youtube.com/watch?v=9V_go66Er0A)
In the time remaining as many Stand dips as possible.
90" Clock
5 Ring Row Progressions
(See 4:30 https://www.youtube.com/watch?v=9V_go66Er0A)
In the time remaining as many Stand dips as possible.
(The idea is that your dips will fatigue long before the clock expires and be forced to push through with singles)
Rest 3 Minutes Between Rounds
Rest 3 Minutes Between Rounds
Then
Accumulate 90" AFAP in L-Sit
DAY IV - Rest
http://www.norcalsc.com/soyou-think-you-want-a-muscle-up
ReplyDeletehttps://www.gymnasticbodies.com/forum/topic/18-failure-to-develop-strength-with-the-muscle-up/
ReplyDeletehttp://breakingmuscle.com/strength-conditioning/the-proof-is-in-the-pull-up-10-tools-for-getting-better-at-pull-ups
ReplyDeleteDAY I
ReplyDelete3 Sets Max Strict Pull-Ups- E-2,2,2 G-2,1,1 (after 2min max swings)
3 Sets Max Stand Dips - used stand on squat rack- E 3x5, G 3x5 w/red band
DAY II - Strength
2 Workouts (based on the results of Day I)
7 Sets of "2/5 Red Band" Strict Pull-Ups
E- 2,2,2,1,2,1,1
7 Sets of "4/4 Red Band" Strict Dips - E 4,4,4,4,3,3,3
DAY III - Transition Drills/Ancillary Strength
4 Rounds
5 Ring Row Progressions-( did 5 of the kipping ring rows with feet on box &butt on ground) then went right to 5 dips by squat rack (G- red band)
maybe rested a minute between rounds but not 3
Then
Accumulate 90" AFAP in L-Sit
E 30sec on paralettes (sp?)
G 30 sec on paralettes
E 30sec on paralettes
G 30 sec on paralettes
then switched to 30 sec on the boxes bc we were only lasting ~7seconds and were leaning too far forward.