« Friday July 12, 2013 »

Three Week Muscle-Up Success Training Program

Performance Tips

Keep the rings in tight to your body.
Start slow and smooth.
Make the transition quick by rolling your shoulders forward.
Grip the rings with tight finger pressure and keep your hands dry and oil-free.


Week One

Monday: Ring Dips 15, Pullups 15, rest 2 minutes. 3 sets of 10 pull-ups and dips alternated.

Wednesday: False Grip Pullups for 3 sets. Ring dips for 3 sets. Regular pull-ups for 3 sets. Each set should be done ladder style: 1, 2, 3, 4, 5, etc. till you cannot complete another rung. Switch exercises and do a ladder with that. Take off the top rung of each previous set if necessary.

Friday: False Grip Pullups for 3 sets. Weighted pull-ups and dips 2, 5, 3, 4 reps alternated. Ex. 2 weighted pullups and dips, then 5 of each, then 3, then 4. Pick a weight that is 70% 1RM

Week Two

Monday: As many dips and pull-ups as possible in 15 minutes. Equal numbers of both. Employ any set and rep scheme necessary to maximize your volume. After this, perform 2 false grip hangs for as long as possible.

Wednesday: False Grip Pullups for 2 sets. Weighted pull-ups and dips 2, 5, 3, 4 reps alternated. Ex. 2 weighted pullups and dips, then 5 of each, then 3, then 4. Pick a weight that is 80% 1RM.

Friday: Alternate false grip hangs and supports on rings. Perform 3 supports and 5 hangs. A support is simply the top position of a dip. Just stay above the rings with straight arms and keep pushing the rings down. Stop when the rings are shaking.

Week Three

Monday: False Grip Pull-up Ladders. Keep the ladder going till you are doing only 1, 2.

Tuesday: Weighted Pullups and Dips for 4, 3, 2, 1. 60% weight for 4 and 3, 70% for 2 and 1.
Wednesday: Weighted Pullups and Dips- perform singles of each exercise for 5 sets, then switch to the other exercise. Repeat this 4 times with 90%, 80%, 80% and 65%
Thursday: Weighted Pullups and Dips for 4, 3, 2, 1. 65% weight for 4 and 3, 75% for 2 and 1.
Saturday: Muscle-up. Just give it everything you have.

If you cannot perform the first workout, then you need to build up to the point where you can. Get at least get 5 reps of C2B pull-ups and ring dips before getting started on the 3 week program. If you want to make some attempts at the muscle-up during this 3 week period, go for it. Get a spotter if necessary.

Workout of the Day

A. Spend 10 mins working on your muscle-up (C2B Pull-up, dip, or full attempt)

B.
Five sets of:
Snatch Balance x 1 rep
Rest as needed

C.
"Grace"

For time:
30 Clean & Jerks 135/95#

L2: 105/75#

L1: 75/45#

Comments

[Dan T]

Worked up to a 95 lb snatch balance which is a PR. Considering that I can't overhead squat at all this is a major achievement.


Grace

3:36 as Rx'd

[Bradley McD]

7 unbroken Muscle Ups. Tied my PR. Swine grip keeps getting sweaty.

Snatch balance at 65,95,95,85,85. Dialed in at 85# SOLID. Finally getting that third pull feeling.

WOD as Rx: 5:17 (paltry 6 second PR) Must visit this girl again soon.

Soup