Wednesday – 081413 – Muscle-ups, Pull-ups, Ring Dips…

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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.

5 Rounds for time:

10 Pull-ups
10 Ring Dips

Post thoughts and times to “comments”.  

 •  Aug 13, 2013

6 Responses to “Wednesday – 081413 – Muscle-ups, Pull-ups, Ring Dips…”

  1. Dylan Wyn Evans says:

    Was gonna skip this as i dnt care too much about skill day especially
    Muscle-Upd but as we say in AA
    “The days you dont ‘want’ to go are the one you ‘should’ go.
    No ‘cherry pick’. :)

  2. Dylan Wyn Evans says:

    It was good to see Ryan Ripped back in 6am

  3. markese says:

    Great Job 7am class! Concerts to Ethan on getting his 1st MUSCLE UP and plus three! Great things happen when one takes advantage of skills practice!
    For the WOD 6:08 RX

  4. C4 says:

    Great wod and workout even though my hands are destroyed. 4:50rx for the wod

  5. Scott Jag says:

    8:32 Rx. Ring muscle up will happen in next 90 days.

  6. Thom Calvin says:

    Muscle-ups where on, was doing sets of 3 with a front roll out.
    Metcon: 4:56 RX? I probably would have received some no reps?? on ring dips??but overall I felt good

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