Practice long enough and you can join Danny Rodrigues – the only person
alive who can successful do the “Victorian Cross” on the still rings…
Back Squat:
3-3-3-3-3
10-8-6-4-2 Reps for time:
Muscle-ups
Box Jumps (40/36)
To all athletes interested in one day doing muscle-ups, please consider the following. There are many people out there who can do pull-ups and ring-dips in high numbers, who still can’t do a muscle-up. That being said, there is nobody out there who can do a muscle-up who can’t at least do a pull-up and a ring-dip. What this tells us is that the muscle-up is a movement dependent on both strength, which must be developed, and skill, which must be practiced. While the sub of three pull-ups and three ring dips for every muscle-up prescribed is a good scale for developing strength, there is no substitution to developing the skills involved with the movement too. What I suggest is a multi-directional approach to workouts that include muscle-ups. Of course the approach will depend on the athlete. Ultimately, however, for those of you who want to be able to do muscle-ups but who lack a couple of the important elements required, it is not just a good idea, but completely necessary that you change up your approach. Some days you should do your 3:1 scale, this will help to develop the strength required to do the movement. Other days you should do assisted muscle-ups; whether they are the jumping variation or the type in which you keep your feet on the ground, the scaling decision that prioritizes practicing is just as important as the one that focuses on strength. When you are able to connect the dots between your strength and your skill, you’ll find yourself above the rings.
Post thoughts and times to “comments”.
Box jumps were great RX’d 40 Box Jumps.
Otherwise i just did pull ups for muscle ups..no room to do dips,too many ppl scrambling for
Rings and the steel dip bar.
Im Going to avoid muscle ups WOD days and practice them at open gym
As im always disappointed.
Tomorrow is another day…..
Ahh well..
9:44 RX
Back squat up to 335 and I only did one at 365.
For the WOD 13:00, 38″ box jumps and jumping muscle ups.
So the lesson of the day is practice box jumps before trying to do 40″ box jumps. Because after the WOD I did about 10 box jumps at 40″, but during the WOD I couldn’t do 1……..
Tyler, I have been waiting for this post for years! I have always thought it silly that we have not taken a measured approach to building both the skill and strength to do muscle-ups. The 3:1 scale is good for strength building, but makes the WOD an entirely different from the one that is prescribed for the day.
Would you encourage other scales like this for skill based movements?
-Seth
back squat- up to 213#
13:56 for the WOD. rx’d the box jumps, but had to do jumping muscle ups
BS up to 295
16.08 – muscle ups fell apart at about number 8
Back Squat up to 365lbs
12:37 for WOD. Rx’d on box jumps; did Pullups/Parallel Bar dips because never have tried muscle ups…need to try and practice them at some time
Brooks
“365lbs” Back Squat ???
Woooooahhhhh
Are you a cyborg? Terminator?
Thats 110 lbs more than i do ….wth!
Dylan – Everybody has a good day once in a while I guess, I’d gladly trade squat pounds for upper body exercise pounds haha
11:34 rx