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Muscle-Up

Thursday 011011

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For time: 15 Clean and Jerks 7 Muscle ups 1000 meter Row Notes: 1. Notice the variation on this theme through the week. 2. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips. 3. Record time for comparisons M-T-W-Th-F-Sa. 4. O.K., So you can't C&J your bodyweight; use 50 or 75%. … [Read more...] about Thursday 011011

Tuesday 011009

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For time: 15 Clean and Jerks; body weight 1000 meter Row 7 Muscle ups Notes: 1. Notice the variation on this theme through the week. 2. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips. 3. Record time for comparisons T-W-Th-F-Sa. 4. O.K., So you can't C&J your bodyweight; use 50 or 75%. … [Read more...] about Tuesday 011009

Monday 011008

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For time: 1000 meter Row 7 Muscle ups 15 Clean and Jerk; body weight Notes: 1. Notice the variation on this theme through the week. 2. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips. 3. Record time for comparisons T-W-Th-F-Sa. 4. O.K., So you can't C&J your bodyweight; use 50 or 75%. … [Read more...] about Monday 011008

Thursday 010913

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30 Walking Lunges; 1/2 your bodyweight 10 Muscle ups 30 Walking Lunges; 1/2 your bodyweight 10 Muscle ups Notes: 1. Make lunge steps as long as you possibly can. Trailing knee must "kiss" the ground on each step. 2. Have someone hold your feet and assist minimally for the muscle-up. 3. If you don't have rings you are missing out on an incomparable tool. … [Read more...] about Thursday 010913

Wednesday 010822

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10 Muscle-ups 8 Muscle-ups 6 Muscle-ups Notes: 1. No hurry here, but the muscle-ups are consecutive at each set. 2. Have someone assist/spot you by lifting under your feet. 3. Minimize the amount of assistance. 4. The final muscle-ups of each set should be agonizingly difficult. … [Read more...] about Wednesday 010822

Tuesday 010807

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Three rounds for time of: 3 Muscle-ups 50 sit-ups Notes: 1. Perform any sit-up you want. 2. If you're new to the site and don't know what a muscle-up is, you can find it in today's link. 3. If you still can't perform the muscle up. Give us twenty-five pull-ups and twenty-five dips per round. 4. Typically, you'll have the strength for a muscle-up when you can do twenty … [Read more...] about Tuesday 010807

Friday 010720

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One Muscle-up per minute for as long as you can go! Can anyone do one muscle-up per minute for twenty minutes? How far can you get? Note: 1. A muscle-up is pulling yourself from below the rings to above and dipping to full arm extension. It is an unrivaled move for developing upper body strength. It is much more difficult than any pull-up or dip and consequently a move of … [Read more...] about Friday 010720

Thursday 010712

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Three rounds for time of: 15 Knees to Elbows 5 Muscle-ups 15 Knees to Elbows If you can't muscle-up substitute 25 pull-ups and 25 dips at each round, and.... get themuscle-up soon. Power through this workout, but don't cheat the movements. … [Read more...] about Thursday 010712

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