3/7/17 After 17.2, time to practice Muscle-ups

March 6, 2017

Skill

Muscle-up Practice:

 


Athletes with MUs-
4 x 10 Ring Kip Swing, 1:00 Rest
Then-
5 x ME MU, 1:30 Rest

Athletes without MUs-
3 Sets:
3 Negative Pull-up
0:15 Ring Support
0:15 Bottom of Ring Dip Hold
Then-
4 x 3  MU transition (no bands)

 

 

Metcon (Time)

For Time:
9 Deadlift @ 255/155#
9 HSPU
30 Double-under or 60 Single-under
12 Deadlift @ 255/155#
12 HSPU
30 Double-under or Single-under
15 Deadlift @ 255/155#
15 HSPU
30 Double-under or 60 Single-under

Time Cap- 12 minutes

*Scale: Box HSPU (no multiple Ab-mats or Negatives)

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