Muscle Up Progression
Warm-Up
2 rounds
5 inch worms
10 Plank KB Pull Through (16/12)
15 KB Swings (16/12)
10 scapular push ups
5 scapular pull ups
Mobilität
Shoulder
Wrists
Technik
Muscle Up Progression
1) Arch <-> Hollow; with feet on the ground/ Box
2) Fortführung der 1) into Jump, sodass rig mindestens auf Augenhöhe
3) Fortführung der 2) into MU
4) Jumping MUs with only one feet on the Box jeweils
5) https://www.youtube.com/shorts/rX14qXA-WaA?&ab_channel=ViralHog
6) Negatives langsam und Kontrolliert
Zwischenübung 1
Tabata
1) Heel Taps
2) Bicycle Crunches
WOD
For time (TC 8)
Invisible Fran
21-15-9
Air Squats
Push Ups
Cool Down
Static Stretch