Muscle-Up Program
The GymJen99 Muscle-Up Cycle: What do I need to know?A muscle up is one of the big benchmarks of CrossFit gymnastics skills and a big goal for lots of people! Many times people don’t think about how much strength, stability, and technique a muscle-up requires and just start trying the skill without any real plan. This can often result in an inconsistent muscle up, lack of ability to perform when fatigued, as well as injury. The aim of this muscle-up program is to help you build the proper strength and stability along with excellent technique so that you will not fall victim to common muscle-up faults! This program is designed for both beginners (people who are not even ready to try full muscle-ups) all the way to the experienced CrossFitter who is looking to improve technique and increase muscle-up capabilities in workouts and under fatigue. By working strict pulling and pressing, core strength, scapular control, and understanding body mechanics this program will get you closer to whatever your muscle-up goal is. If you read the blog post or listened to the podcast about the pull-up program, many of the concepts I spoke about in those are the same for this program.Although I cannot promise you will walk away with a muscle-up, I can promise if you work through the program properly, you will see improvements, and probably not in just your gymnastics! Many times you will see improvements in lifts (overhead squat, snatch, jerks, etc) because of the improved strength and stability as well as overall body awareness. I like to say that you get better at moving your body by moving your body...so anytime you are challenging yourself to improve movement patterns, you will see those improvements across the board. One of the sayings in gymnastics club is “it’s not ok to do bad”, which really means the expectation is that you are just giving your best with all the exercises. I fully believe that if you are going to put your time into doing something, you should be doing it to the best of your abilities...does that mean everyone will move perfectly all the time?! No way! It just means you should be at least trying to! The remote program consists of 3 days/week of programming (or you could do 2 days spread out a longer period of time) including a warm-up for each day. There are videos for all the exercises so that you can follow along and understand what the proper technique is. If you have any questions about the program please email me at jenny@friendshipcrossfit.com or leave a comment here and if you would like to purchase the remote program, here is your link: https://friendshipfitness.pushpress.com/open/subscribe/xqfx 