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| AM Results |
In teams of 2, perform ascending ladders (1, 2, 3...10) of:
Med ball clean (20/14)
Kettlebell swing (53/35)
Hang power clean (95/65)
Follow with 10-15 min of ring/bar MU skill work
Post time to comments.
Coach's Notes.
Standard Team WOD mass start at 0600! Warm up prior, gather at 0550 for a WOD brief and to form teams. Coordinate other group start times on the blog. FYSA -- expecting a large outside group in at 0630, we should be done and out of their way well before then.
Using a single med ball / KB / bar per team, start with MBC. Partner A does 1 rep, Partner B does 1 rep, then 2, 2...10, 10 before moving on to the next movement. If you need to use different weights (scaling, mixed team), high five between movements to keep the transition honest.
Spend some time playing with muscle ups afterward, both on the rings and on the bar. Work transitions and form, and see what you are capable of. That will help inform your scaling approach if you should happen to encounter MU in a programmed WOD sometime soon or next week. Don't work for volume...save your hands.
COACHES CLINIC -- nothing formal, but to follow up on our two sessions this week and prep for On-Ramp this weekend...if anyone wants to stick around and practice delivery and timing of the progressions, we'll huddle up immediately after the WOD and see who we have to work with.
Motivational Videos.
- "Muscle Up Virtuosity" - A late add to guide your muscle up skill work. Shows some unique progressions to help you get closer to that first MU. Galassi is a great teacher. Click around for relatedvids in the series.
- The key to both Cleans and KBS is a powerful extension of the hips. Here's a quick instructional video from our guest trainer, Chubbs. Don't use his coaching techniques or I'll be fielding EO/SHARP complaints.