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    4 Week Muscle Up Program

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    memefurax
    The document outlines a 4 week training program focused on achieving a muscle up, with each week dividing workouts into max effort, strength, and volume days and providing specific exercises to work on skills like the toe-to-ring transition, false grip, ring pull ups, dips, and the gymnastics swing. Notes are provided on proper technique for exercises and emphasizing quality over quantity in practice. The contact for any questions about the program is tony@crossfitgymnastics.com.

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    4 Week Muscle Up Program

    Uploaded by

    memefurax
    378 views2 pages
    The document outlines a 4 week training program focused on achieving a muscle up, with each week dividing workouts into max effort, strength, and volume days and providing specific exercises to work on skills like the toe-to-ring transition, false grip, ring pull ups, dips, and the gymnastics swing. Notes are provided on proper technique for exercises and emphasizing quality over quantity in practice. The contact for any questions about the program is tony@crossfitgymnastics.com.

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    muscle up programme

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    4+Week+Muscle+Up+Program

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    The document outlines a 4 week training program focused on achieving a muscle up, with each week dividing workouts into max effort, strength, and volume days and providing specific exercises to work on skills like the toe-to-ring transition, false grip, ring pull ups, dips, and the gymnastics swing. Notes are provided on proper technique for exercises and emphasizing quality over quantity in practice. The contact for any questions about the program is tony@crossfitgymnastics.com.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    378 views2 pages

    4 Week Muscle Up Program

    Uploaded by

    memefurax
    The document outlines a 4 week training program focused on achieving a muscle up, with each week dividing workouts into max effort, strength, and volume days and providing specific exercises to work on skills like the toe-to-ring transition, false grip, ring pull ups, dips, and the gymnastics swing. Notes are provided on proper technique for exercises and emphasizing quality over quantity in practice. The contact for any questions about the program is tony@crossfitgymnastics.com.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    Pr og r am w r it t en b y: Ton y Ronch i

    Tony is the owwner of Paradigm CrossFit in Rochester, New York and is a Lead Coach on n t he CrossFit Gym
    G nast ics Sem inar st aff . He
    has been coach hing gym nastics f or 10+ ye
    ears. In addition
    n t o gymnast ics coaching he al so coaches comm pet itive and non-
    com petit ive CrrossFit ters.

    You can direct any quest ion t hat are specii f ic t o t his prog
    g ram t o: t ony@crossfit gym nastt ics.com

    Not es: Theres no st raight line t o achievingg a Muscle up. However developing t he streng gth and regim ent
    e ing the pract ice seems to
    arer path. The most import ant
    be a m uch clea a t hing to rem m em ber is t he only pract ice is good
    g practice. This m eans all m ovement
    should be ideaal, and not just t o t he "st and
    dards" t o finish up the day. The purer you pra act ice, the prettt ier t he skill.

    * Max Effort , St rengt h, and Volum e workout s should be d one on separate days.

    Week 1: Max Eff ort Strengt h Volume


    A: Practice Toe Nail strict A: Ring Pull Up
    t ransition A: Practice Gymnastic Swing 2- 2- 2- 2- 2- 2

    B: 7x 1 Muscle Up Negat ive


    *Preform with as much
    cont rol as possible, lower
    t o rings place toes on
    ground transit ion through
    and to kneeling A1: 4x 8 Ring Push Up B: Ring Dip: 3- 3- 3- 3- 3- 3

    A2: 4x 8 False Grip Ring Row ** St rict:**


    Week 2: Max Eff ort Strengt h Volume
    Practice: Gym nastic swing
    Practice: Review Toe Nail wit h pull to hips *No turn Pract ice: Top down Toe Nail
    Spot over att empt s! progression
    A1: 4x 4 Russian Dip on A: Ring Pull Up
    n
    A: 10x 1 Toe Nail Transit ion Box es 3- 2- 2- 2- 2- 2

    B: 10x ME Ring Pull Up


    Hold *This m eans pulling
    all the way to st ernum and
    holding, not just chin over A2: 4x 3 Ring Pull up
    rings, and in f alse grip negat ive (false grip) B: Ring Dip: 4- 3- 3- 3- 3- 3

    B: 10x ME Ring Support ,


    bot tom. *Hold the deepest
    part of your dip A3:4x 6 EROM PushUp *set
    unassist ed. Focus on good rings or platform t o allow
    shoulder posit ion. t he chest to pass below
    Scapulas down and back. parallel
    Week 3: Max Eff ort Strengt h Volume

    Practice: Toe Nail


    progression, by now t he Practice: Gym astic Swing Pract ice: Toe Nail
    elbow t ransition should be *Focus on momentum Negat ives, goal is cont rol
    smoot h and apparent . Pull carrying you, not pulling or through t ransit ion, no t rap
    deep t urn over smoot h. engaging. door.

    A: 10x 1 Toe Nail Negative


    *Slow as possible A1: 5x 8 False Grip Ring Row A: Ring Pull Up 4- 3- 2- 2- 2- 2

    B: 7x 1 ME Hollow Body
    Ring Pull Up (False Grip, A2: 5x 3 EROM St atic Dip (Dip
    ring t o st ernum ) Bars) B: Ring Dip: 5- 4- 3- 2- 2- 2

    C: 7x 1 ME Strict Ring Dip A3: 5x 2 Wtd Chin Up


    Week 4: Max Eff ort Strengt h Volume
    Pract ice: Toe Nail Spot , by
    now f eet should f eel barely
    Practice: Gym nastic swing ut ilized. Elbows should be
    Practice: Brief review of wit h m om ent um and pull to tight , and cont rol
    Toe nail spot hips throughout .

    A:10x ME Transition:
    *Utilize the feet if needed
    f ocusing on keeping t he
    rings and elbows tight . As
    soon as t here is dist ance, A1: 4x 8 Ring push up w/ A: Ring Pull Up
    t he set is done. Turnout 5- 4- 3- 2- 2- 2
    A2: 4x 5 False Grip Ring PU
    Negat ive B: Ring Dip: 5- 5- 4- 3- 2- 2
    A3: 4x 2 Wtd Ring Dip

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