Muscle up training March 22, 2015

So.. after 15.3 I got pretty sick and had to stay in all week. I had a proper flu :(. First training I did after was my first muscle up training. I signed up for this online course, which is a 6 week training program to master the muscle up on the rings.

Copied from Facebook (where the training group lives).


I gave it a go today, but felt really weak. Couldn’t get any of the prescribed reps for anything except the prep, but not sure if I’m doing those right?

Pull ups I barely got 2 reps each set. I did negatives to get to 5. I realised afterwards that I didn’t use the prep right.. looking at the other videos I see that you should prep up and then from there immediately do the pull up.

Dips I did 3-3-2-2, then realised I forgot to do the hands out at the top. I had never tried this before… and wow, hard! 1 good rep and that was it lol.

The false grip almost felt impossible. I will try to get chalk for next time, but really couldn’t hold it. I think the longest I got was 5 seconds.

Very frustrating and humbling first try. I think I probably need to stick with week 1 for the upcoming week to build up some strength before I try and catch up.

Deston Le Roux any feedback on form? Should I go lower in my dips? Thanks!


Deston Le Roux Hey Tessa, thanks for posting. For the pulling prep, slow that guy down a little and pause at the top. Otherwise good. Pull ups look good too, but as you say, aim to start with the pulling prep Dips with RTO can be tough alright. Dips finishing position is good, but slow the descend down a little. Chalk will definitely help with the FG hang. Okay, you say session didn’t go as expected, looks like a good start to me. Let’s continue with week 2, but with a reduced focus on the transition, so aim for 5 of those, then move onto the conditioning and focus on the PU prep, PU, dips and FG. Don’t worry about hitting 5 reps, do as many as you can with strict form, but do perform the 5 sets.

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