Set 1
50 Banded Face pulls
30 Jumping Jacks
50 Banded Pull Aparts
30 Skier Jacks
50 Banded Good Mornings

Set 2
10 Ring Rows (false grip)
10 Clean Grip Deadlifts (45/35#)
10 Bent Over Rows

Set 3
10 Jumping Pull-ups
5 Clean Pulls (45/35#)
5 Partial Front Squats
5 Strict Press

Set 4
• Focus on performing the most challenging pull other than a muscleup.
5 Pull-ups
10 Power Cleans (45/35#)
10 Push Press

Set 5
• Focus on athletes jumping and pushing under the bar. Athletes may
choose to push press if they choose.
5 Pull-ups
10 Clean & Jerk

Progression // Focus

1) False Grip Ring Row // Maintain the false grip

2) Jumping Ring Dip or Ring Dip // Full range of motion

3) Leg Assisted Muscle-up Transition // Use the legs to assist

4) Leg Assisted Muscle-up Transition // Make sure rings touch low on
the chest before transition

5) Leg Assisted Muscle-up Transition // Increase difficulty by walking
the feet out little by little

6) False Grip Kip Swings // Maintain false grip, big kip swings

7) Muscle-ups // All athletes get 2:00-3:00 to practice 5-10 reps of
workout version

Hang above the knee
Hips crease must drop below the knees

8 Rounds For Reps:

:20 Muscle-ups
- Rest :10
:20 Clean & Jerks (135/95#)
- Rest :10

Intermediate:
Muscle up Transistions & 95/65#

Beginner:
Pull-ups or Ring Rows & 75/55#

3 Sets
20 Banded Pull Aparts
:30 Wrist Extension Stretch / Arm

5 Sets:
:30 Ring Support Hold
:30 Top-of-Pull-up Hold
:30 Wall Sit