Muscle-up work is upon us. For the next two weeks we will be focusing on cleaning up bar muscle up technique and then move on to ring muscle-up work. More than once you’ll probably be doing a drill and thinking that there’s no way that this has anything to do with muscle-up work. Just go with it.

Flexibility
PVC Shoulder Raises 3×12

Skills and Drills
Wall Med-Ball Throws 3×12 20/14#
Wall Med-Ball Snap to Hollow
Make sure you are using the momentum that you gain from snapping your body from an arch to a hollow position to throw the ball. Do not break your shoulder angle on the follow through.

Seal Walks
3×30′
Seal Walk Demo