All I Want for Christmas is a Muscle-Up!

Have you been chasing a muscle-up for a while? You watch others do them and your envy grows?

The “All I Want for Christmas is a Muscle-up” program could be right for you.

What we’re looking for are people who have the required strength: You can do a couple strict pull-ups, some ring dips, and you’re able to do a few kipping chest-to-bar pull-ups.

BUT, even if you’re not that far along in your strength development, you can join the program. We’ll put you on the Muscle up before Easter, or Muscle up before Summer program instead.

Also, if you have done a muscle-up here and there in your life, but you lack consistency and your kip and transition kind of suck, then this program will also help you, well, get better!

If you’re from another affiliate, feel free to sign-up, as well!

You’ll discover that by honing in your kip and developing a thorough intellectual and physical understanding of the transition, the muscle-up will come easier than you expected. Although when I compare myself to the elite CrossFit athletes out there, my muscle-up is still a weakness, BUT last year, through doing a ton of the drills we’re going to be working on in this program, I made HUGE ASS gains with my muscle-up, and it continues to improve today, almost every day.

The kinds of things we’ll be working on:

-Lat Activation
-Scapular Stability (you have to take care of your shoulders if you’re going to be logging muscle-ups in volume)
-Strict Pulling work (strict pull-ups, negatives, partner assist muscle-ups)
-Strict Pushing work (ring dips, negatives)
-Kipping Drills (beat swings, hips to bar, hips to rings)
-Transition Drills (seated muscle-ups, GH transitions, feet on box transitions, harness drills)
-Partner Assist Muscle-ups
-False Grip work
-Elbow Care

DETAILS:

Sundays (November 9th, 16th, 23rd, 30th and December 7th, 14th, 19th) – EMAIL me (eunice@madlab.ca) your preferred time between 9 am and 5 pm, or if you have no preference. We’ll either run one time, or both, depending on demand.

** You’ll also get homework to do each week (no more than 30 minutes of homework on top of the one hour session on Sundays)

Price: $210

But the achievement is, of course, Priceless: A Mother F*** Muscle-up, Bitches!

Spots are limited, so sign-up today.

Wednesday

W/U:

Coach’s Choice 

Skill:

A1. 3-5 Pullups w/ a 3 breath hold at the top, 5 sets

A2. 45 sec HandStand Hold (free standing if possible) , 5 Sets

A3. 3-5 Ring V Outs**, 5 sets

*use band if needed.  

**Just like an Ab Roller, except arms go out in a V and not straight ahead.

W/O:

50 Db/Kb Power Snatch (55/35lbs)*

50 T2B (or toes through rings)

Mix and Match

*Scale as needed