Muscle-up Support Group Seminar Coming on Sunday afternoons in February

The muscle-up. Oh the muscle-up… Sigh. The seemingly ever-elusive movement for so many. If only you were stronger, lighter, or could figure out that damn transition, you’d be able to achieve this ultimate feat of strength. Can you relate?

Or maybe you can relate to this: You may be able to do muscle-ups from time to time (cough **Fernando **Moses) but when it comes time to putting them into a workout, your fatigue sets in and your mechanics go to shit. All of a sudden you’re unable to get through the rings. If only you could gain some consistency!

We have the answer:

In December, Tom and Emily ran a 7-week “All I Want For Christmas is a Muscle-up” clinic. It was awesome. We had 20 keeners join and a handful of them achieved their goal by Christmas. Others, we put on the longevity path to a muscle-up.

Here’s Walter’s second muscle-up in case you missed it:

The clinic was successful, not only in helping people get muscle-ups (Wendy, Cam, Walter, Phyllis, to name a few), but more importantly in helping build strength, in providing the right tools to get there eventually, and in teaching a true understanding of the technical component of the muscle-up. Because of this, we’re hosting another muscle-up clinic starting the week after the Superbowl – on February 8th (3 pm on Sundays for 8 weeks).

This time, we’re less pressed for time. We don’t have a 7-week Christmas deadline. Instead, this muscle-up clinic – The Muscle-up Support Group – is geared toward supporting people on their path to a muscle-up. Maybe you already have a muscle-up but it’s ugly and inconsistent. Maybe you’re really really close to getting through the rings. Maybe you’re far away still but want to improve your pulling strength, your kip, and your shoulder stability. Whatever path you’re on, the Muscle-up Support Group clinic will meet you where you’re at and here’s what we can promise:

1. Your upper body strength will improve: pull-ups, chest to bar pull-ups, dips and core strength

2. Your shoulder stability will improve, which will help keep your shoulders healthy!

3. You’ll gain body awareness that will translate to all sorts of gymnastics movements

4. You’ll improve your understanding of the kip and the muscle-up transition

5. If you can already do a muscle-up, they’ll be much easier for you at the end of these 8 weeks. Just in time for the Open!

This program is about the small gains, about the journey to increasing your fitness. And before you know it, you’ll be sailing through those rings!

Dates (3 pm on Sundays)

February 8th

February 15th

February 22nd

March 1st

March 8th

March 15th

March 22nd

March 29th

Cost is $210 for 8 weeks (plus homework each week).

Sign-up Here:

Eunice and Tom

Wednesday

Warm-up: 10 minutes

350 meter row

2 minute Goblet Squat Hold

15/15 KB banded shoulder press

350 m row

Strength: 15 minutes **Use the same weight as Monday

Choose between (squat unless your legs need a break)

Front Squat – 4×4

OR

Push Press – 4×4

Conditioning: Open Prep (13 minutes)

**No rest between these three movements

“Preparing you for the classic Wall Ball, Double Under, Muscle-up workout”

EMOM Wall Balls for 7 minutes (choose your own number between 10 and 20)

Max Double Unders in 3 minutes

Max Muscle-up (or ring dips) in 3 minutes