Take the Stage

1
Jan

Take the Stage

Gymnastics SKILL – Muscle Up Program: Day 1/Week 1

Pull:

Advanced: 3×10 Strict Pull-ups

Intermediate: 3×10 Banded chin-ups

Beginner: 3×10 Jumping Eccentric chin-up (Break up as few sets as possible)

Push:

Advanced: 3×12 Ring Pushups

Intermediate: 3×12 Push-ups

Beginner: 3×12 Push-ups from box or knees

Technique:

All levels: 3×5 low ring transition (feet under rings/false grip)

STRENGTH – Bench Press

3-3-3-3

*Work up to a “Heavy 3 for the day” then have 3 other working sets within 10% of your heavy 3.

METCON – Every 5-mins for 3 Rounds

6 Deadlifts

8 Pullups

8 Pushups

8 KBS (American)

8 Pullups

8 Pushups

8 KBS (American)

L1: 275/185, Black/Blue, 2 Ring Muscle-Ups, 4 HSPU

L2: 185/135, Blue/Red, 4 CTB or 8 Kipping Pull-ups, 4 HSPU or 8 HR Push-ups

L3: 135/95, Red/Orange, 8 Kipping Pull-up or 8 assisted Pull-ups (jumping pullups), Regular Push-ups

L4:8 Double DB Deadlift, Orange/Yellow (Russian), 8 Ring Rows, Regular Push-ups or off a box

Leave a Reply