Hoss setting up his transition into the top of his Muscle up

Muscle ups

In today’s classes, we will be working on the gymnastic pieces required to put together a muscle up. For beginners of this movement, a big chest to bar or even belly button to bar pull up, and a ring dip from a very low position on the rings are the first steps needed to work our way towards the muscle up. If you don’t have these two movements, they need to be priority number one.

For those of you who have good chest to bar pulls and rings dips, we can start thinking about the transition piece of the muscle up. How do we get from below the rings to above them? In short, we want to violently contract our core (think of an explosive sit up) at the top of the pull up into a support position at the bottom of the dip.

If you notice the position Hoss is in, in the picture above; you can see that he has kipped his body into a position that is parallel to the ceiling. Hoss has set himself up for the transition, or an explosive sit up. Your sit up should be so explosive, that your head and chest are facing down towards the floor at the end of the transition.

Here are a few drills from Carl Paoli that will help you practice the muscle up transition:
http://gymnasticswod.com/content/muscle-transition-progression-pt1
http://gymnasticswod.com/content/no-false-grip-muscle-progression-pt3

Once you can put the transition piece of the muscle up together, all that’s left is practice, practice, practice!

Workout

For Time:
5 Muscle-ups
45 Ring dips
25 Pull-up(strict:aka no kipping)
55 Push-ups
5 Muscle-ups

CF1

For time:
50 Pullups or ring row
50 Pushups
50 Hollow rocks

Complete in any order.