Chelsea Fitness Training Centre


NATURAL GRIP KIPPING MUSCLE UP PROGRESSION

Here is a great progression for practicing natural grip kipping ring muscle ups from my Invictus masters program.

 

Every minute, on the minute, for 2 minutes (2 sets) of:
  Ring Swingsx 10 reps

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – 
 Snap Pulls x 10 reps
Interval 2 – Pop Swings x 5 reps

Rest 60 seconds, then. . .

Every minute, on the minute, for 2 minutes (2 sets) of:
Kipping Ring Muscle-Up x max effort

If you don’t have a kipping ring muscle-up, then:
Every 15 seconds, for 4 minutes (16 sets) of complex:
Box Jump Full Support + Ring Muscle-Up Negative x 1 rep (slow and controlled descent)

Followed by. . .

For 2 minutes, perform one set of:
Prone Cuban Press (full range) x 20 reps

 

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