LET’S WORK DEM MUSCLE UPS AGAIN SHALL WE?

Running off the back of last week’s successful Muscle Up focus we want to keep that momentum going and see if you can improve again on your technique.  Bunnings has put together a very mindful program so that no matter where you are on the Muscle Up meter there will be a progression and drill for you that will not only get you one step closer but also create some body awareness for you.

If you cannot do a Muscle Up or are nowhere near getting one today, please do not be put off by this class.  You will only get better if you practice and sometimes that means doing the not-so-sexy stuff.

Caolan in mid-flight

WORKOUT OF THE DAY

Movement Prep
Hang
Prayer stretch
Reverse Scorpions
Bird dog

Movement
2 rounds:
10 External rotations
5 Push-ups

2 rounds:
9/6 cal AB
5 Ring Rows (FG)
10 Supinated DB Rows

CONDITIONING

A. Everyone in this EMOM
8 minutes
1 – 20 Second support hold
2 – 3 Rocking Push-ups + 10 sec Ring Hold at Chest (ring row position)

B. Perform 4 sets of one the following options that best suits your level

1.
5 Rocking Dips or Strict Dips or Banded Dips
5 Banded Ring Muscle Ups from floor

2.
5 Reverse Muscle Ups
5 Banded Muscle Ups (seated)

3.
5 Muscle Ups from box
3 Jumping Muscle Ups
1 Strict Ring MU (attempts)

C. High power WOD

Buy in:
1 Ring MU/2 Jumping MU/3 Banded MU/ 4 Tracing MU

3 rounds for times, work on and off with a partner record the times of each round:

12 RKBS 32/24kg
6 Burpees
18/12 Cal Assault Bike

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About AB

Crossfit Coach

Posted on January 29, 2019, in WOD. Bookmark the permalink. Comments Off on LET’S WORK DEM MUSCLE UPS AGAIN SHALL WE?.

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