muscle-up progression

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Episode 563 P365: Building A Muscle-up: Skill Strength; Transition Help VI The Last Transition Drill

WODdoc January 16, 2016

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Episode 562 P365: Building A Muscle-up: Skill Strength; Transition Help V

WODdoc January 15, 2016

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Episode 561 P365: Building A Muscle-up: Skill Strength; Transition Help IV

WODdoc January 14, 2016

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Episode 560 P365: Building A Muscle-up; Skill Strength; Transition Part III

WODdoc January 13, 2016

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Episode 559 P365: Building A Muscle-up; Skill Strength; Transition Part II

WODdoc January 12, 2016

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Episode 558 P365: Building A Muscle-up; Skill Strength; Rolling Transitions

WODdoc January 11, 2016

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Episode 557 P365: Building A Muscle-up; Skill Strength: Reverse Transitions

WODdoc January 10, 2016

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Episode 556 P365: Building A Muscle Up; Building Skill Specific Strength

WODdoc January 9, 2016

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Ok a lot more of the same stuff that you have been seeing throughout this program progression. Refer to yesterday’s video. If you were able to pass the skill specific strength test its all daises. If not we need to build complicity in this element. To do this we need consistency so it is performed […]

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Episode 555 P365: Building A Muscle-up; Skill Specific Strength Strength

WODdoc January 8, 2016

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Episode 553 P365: Building Muscle-ups; Building Foundational Pressing Strength

WODdoc January 6, 2016

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Part II of testing foundational strength requires us to be able to perform 10 strict dips from a solid surface and 5 strict dips from an unstable surface (rings). If we were unable to pass the challenges set in episode 552 than you would use this episode as a guild for building foundational strength in the […]

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Episode 552 P365: Building Muscle-ups; Foundational Strength Part II

WODdoc January 5, 2016

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Episode 550 P365: Learning Muscle-ups; Foundational Strength

WODdoc January 3, 2016

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Episode 513 P365: Muscle-up Transition Technique

WODdoc November 27, 2015

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WODdoc Episode 167 Project365: Bar Muscle-up Progression: Tier VI

WODdoc December 17, 2014

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We finally made it. Sure, there are some tweaks and tangents we can divert to but if we gave ourselves honest assessments and pass Tiers I-V, bar muscle-ups are right around the corner. **Remember if you having trouble passing one of the previous Tiers, don’t rush it. This is the way we get hurt. […]

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WODdoc Episode 166 Project365: Bar Muscle-up Progression: Tier V

WODdoc December 16, 2014

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Tier V: this is the final progression before attempting unassisted bar muscle-ups. I refer to these as banded high bar transitions. This is basically the entire sha-bang using a band to de-load the movement, minus the dip out. Things to keep in mind. Just because we’re using a band doesn’t mean anything changes. We still […]

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WODdoc Episode 165 Project365: Bar Muscle-up Progression: Tier IV

WODdoc December 15, 2014

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We finally made it to the fun part. The part that everyone wants to talk about, Tier IV, the transition. This is where all the hang-ups happen. Here is your first big tip. Get out your pencil…. If you can’t or haven’t completed Tiers II and III that is likely the reason you can’t […]

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WODdoc Episode 163: Bar Muscle-up Progression: Tier II

WODdoc December 13, 2014

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Day two… Tier II. Here is what we have in store today. If you passed “Tier I” yesterday you demonstrated the ability to press out of the dip portion of the bar muscle-up. Now we need to test your pulling strength. Today’s WODdocket: 1. Demonstrate a strict chin to bar pull-up 2. Demonstrate a strict chest […]

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WODdoc Episode 77 Project365: Muscle-up Mobility

WODdoc September 17, 2014

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Still on muscle-ups today… One of the things I think is often overlooked for both injury prevention and just ability “to do” a muscle-up is mobility. Lets first talk ability… Take all you athletes out there that are right on the brink of completing your first muscle-up. Imagine if you didn’t have to pull yourself […]

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WODdoc Episode 76 Project365: Muscle-up Transition #2

WODdoc September 16, 2014

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Today is transition progression #2. For you to be doing this progression I am assuming a lot. At absolute minimum, you must have passed the dip requirements. This means you can complete 10 full dips from a stable surface and 5 from an unstable surface. People forget that when using bands they only help when […]

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Woddoc Episode 74 Project365: Muscle-up Transition

WODdoc September 14, 2014

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Ok, another straight forward day without a lot of me bitching and complaining. Its like this. If you passed the last 2 days tests then you are ready for today’s exercises. If not…. go to episode 73 and follow the program given from there. If you were someone who felt pain when performing these tests […]

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WODdoc Episode 73 Project365: Muscle-up Pulling Requirements: Part 2

WODdoc September 13, 2014

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We are keeping it straight forward today. This is a progression that builds on yesterday. Same 3 pulling tests: pull to chin, pull to chest, pull to belly button, except we are performing them on rings. This increases difficulty because of the additional stability needed on the rings. Today’s WODdocket: What to do if we […]