Skill: Muscle-up
Progressions:
- False grip hang (use 5×15 s table)
- False grip pull-up (use 5×10 table)
- Transition drill while keeping feet on the ground (use 5×10 table)
- Negative muscle-ups (use 5×10 table)
- Assisted muscle-ups (partner helps by keeping the hands under the feet, use 5×10 table)
- Muscle-up (no kipping, use 5×10 table)
5x15s table:
- 3 x 3 s
- 5 x 3 s
- 3 x 6 s
- 4 x 6 s
- 4 x 10 s
- 5 x 10 s
- 4 x 12 s
- 4 x 15 s
- 5 x 15 s
5×10 table:
- 3 x 2
- 5 x 2
- 3 x 4
- 4 x 4
- 4 x 6
- 5 x 6
- 4 x 8
- 4 x 10
- 5 x 10
Skill: Hollow body
Progressions
-
Hollow body
-
Hollow body rock
Use the 60 seconds table:
- 3 x 10 s
- 5 x 10 s
- 3 x 25 s
- 4 x 25 s
- 4 x 35 s
- 5 x 35 s
- 4 x 45 s
- 4 x 60 s
- 5 x 60 s
Ring dips and kipping pull-ups
For maximum amount of reps:
- 3 min max reps ring dips
- Rest 3 minutes
- 3 min max reps kipping pull-ups
