Jeremy ripping some muscle ups during “Benjamin” on Friday night. Legend.

We are going to be doing some muscle ups today team. I strongly recommend that you watch the progressions video at the bottom. We wont be doing progressions in the class tomorrow but there are plenty of time before, after or in open gym we can work towards muscle ups. Don’t be intimidated by them. I struggled for months and months before I got 1. If you really want to do them you just need to put in the hard work. Its the best feeling getting one. Lets put in the work.

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A.  “Macho Man”
EMOM for as long as possible:
3 Power Cleans + 3 Front Squats+ 3 Jerks 85/60kg
If you complete 10 rounds, add one rep to each movement for each additional minute.
For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks.  Minute 12 would be 5 of each, and minute 13 would be 6 of each

* Scale weight down so 10 rounds are possible.

B. Conditioning

For time:

3 rounds of-

6 Muscle-Ups
30 Double-Unders

Run 800m

3 rounds of-

4 Muscle-Ups
50 Double-Unders

* Scale Muscle-Ups with number of MU for example 3 instead of 6 and 2 instead of 4 or Strict Chest to Bar pull-ups, Strict pull-ups or strict banded pull ups.

* Scale Double-Unders down in reps or do 3 x amount of singles.

 

Link to MU  progressions video.

Coach D