4 RFT of:
400m run
10 Muscle Ups
Rest 5 minutes, then...
Practice Double Unders (you know they're not going away!)
Post time to comments and the whiteboard.
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)
40 MUs coupled with a metabolic demand is beyond many athlete's capacity. Use progressions/subs as needed. A reasonable substitution is 3 pull ups and 3 dips per muscle up. This should be plenty of motivation for you to learn how to do this exercise. Get with a coach and go over the progression. If you can do 10 dead hang pull ups and 10 dips, then you have the strength to do a muscle up, the technique just needs to be refined. If you have the MU, provide some tips for those who are working towards it; you never know what tip or key phrase will finally help them 'get it'.
Training Videos.
- Maximus Lewin, the man, the myth, the legend showing the kipping muscle up.
- Same as yesterday's post, Carl Paoli and Laurie Galassi have plenty of good gouge out there on the MU as well.