Thursday – 071113 – Muscle-ups, Jerk, TTB, KB Swings…

[caption id="attachment_4786" align="alignnone" width="600"]Margaret, daughter of Mary (who is featured as yesterday's blog photo) getting some work done at SLP... Margaret, daughter of Mary (who is featured as yesterday's blog photo) getting some work done at SLP...[/caption] Muscle-up Practice: For those athletes learning the muscle-up:  1) Assisted progression 2) False grip pull-ups (C2B) - 4 x 3 3) Ring Dips w/ two second hold at bottom - 4 x 3 For those athletes who can do musle-ups: EMOM - 15 Minutes: 2 Muscle-ups This breakdown of skill practice options is not one size fits all. Modify this agenda as needed. Adjust reps, and variations of movement as needed to ensure that gains are made regardless of current skill level. 4 Rounds for time: 2 Jerks (185/133) 10 TTB 2 Jerks (185/133) 10 KB Swings (72/53) Bars will come from the floor. Mobility: Bully Stretch Post thoughts and times to "comments".  
 •  Jul 11, 2013

4 Responses to “Thursday – 071113 – Muscle-ups, Jerk, TTB, KB Swings…”

  1. markese says:

    Great job 7am class !!
    Muscle ups were good, I did 27 muscle ups out of the 30.
    For the WOD 7:46 RX, the push jerks after the KB swings just sucked…

  2. Amy Y. says:

    WOD: 14:14 @125# jerks(cleans sucked so scaled down wieght)….

  3. Thomas J. Calvin says:

    Muscle-ups felt great! cycled all 15 rnds for a PR on 30 M.Ups for time @ 14:20 :-)

    Metcon: 7:48 RX KB really smoked the foreaems on this WOD.

  4. RYAN P says:

    right there with Tom! MU felt great all doubles linked and no fails – 30 MU for time PR 14.20!

    metcon: 6.02

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