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For those of you who have been missing muscle-ups, today is your lucky day. For those of you are are scared of muscle-ups, it is time to choose the harder right instead of the easier wrong. Get to the gym and work on your technique!
WOD Part 1:
15 Muscle-ups for time
Rest as necessary then
WOD Part 2:
50 Deadlift for time (225/155)
Post time for both parts to comments
Here is a good all-around video on the muscle-up
Here is a technique video to help with improving your transition
This video is on the "glide-kip" muscle-up
12 comments:
1000m Row
then
5 rounds
20 KB Swings 1.5pood
10 Burpees
14:07
15 Muscle Ups
5 minutes and change.
heavy snatch, 3x3x3x3x3
135, 135, 145, 155, 185x2(f)
5:55 on the muscle ups...SFC sek - started started after me and finished before me only missing 1 rep!! probably closer to 4min and some change! making it look easy out there
No rings for muscle-ups. Subbed 3 pull ups & 3 rings dips per:
15 RFT:
3 pull ups
3 ring dips
10:10
Deadlifts: 10:30
**I had to pause partway through in order to grab some wrist straps b/c my grip was failing (read: I couldn't hold nuthin'!).
GO ARMY! USMA '00
US Army RDECOM
Aberdeen Proving Ground, MD
Did muscle up form practice with Tex to include a ton of ring dips and skin the cat shoulder mobility exercises.
4:57 on 225 DL X 50 reps.
That was a smoker, I broke it into sets of 10, tried not to "bounce the bar" on the bottom, and do more strict DL's.
1:50 on the MUs
3:23 on the DLs
Stroh's you were actually 3:57 for the dead lift because we started at 1 minute on the clock
Aloha,
Muscle-ups: 4:37 (I did the first 5 unbroken and then it went downhill from there)
Deadlift: 4:29
Despite some great coaching from JWM, I am still a fat 0 on the muscle-ups. I did a lot of practice and pull-ups and then did the deadlift with 185 #: 7:13
Muscle-ups as rx'd: 2:24
Deadlift as rx'd: 3:12
The muscle-ups felt good and it was a good reminder of how much fatigue impacts you during the second 15 (my 30 muscle-ups for time is well over double my 15 rep time).
The deadlift felt pretty good but it was a challenge to keep a strong core for the last 15-20 reps.
Next time we play with MUs I want to work on a no false grip MU and see if I can swing it.
Tried for max reps unbroken DUs after climbing practice today and made 103 consecutive. Next goal:200
Week 2.5 of trying to not stress elbow:
In lieu of morning workout - run in the sleet and dark to Thayer via river route: 14:05.
Then - serious double under practice and made-up WOD:
5x[30 squats, 20 sit-ups, 10 double unders] 11:58
Three rounds 15 pull ups 15 ring dips 5:28
Ring dips smoked me!!
4:32 deadlift as Rx'd
Three rounds
15 pull ups & 15 ring dips (w/ blue bands)
4:53
Deadlift as Rx'd
4:58
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