Wednesday, May 11, 2016

Reminder

Afternoon classes only today!

Power
Floor Press 3 RM

Accessories
2 x max rep strict weighted pull ups (ankle weights or 10#)

WOD
3 RFT
400 m Run
4 Ring Muscle Ups
8 Deadlifts (275/185)

*No weight Dropping
*Scale for the Muscle up = 8 pull ups + 8 dips

Tip of the Day
The muscle up has a few strength prerequisites that are a MUST!  The first one is chest to bar pull ups, both strict and kipping, in sets of 10-15.  The second is ring dips in the same amount, 10-15.  Lastly, you need to be able to hold a false grip on the rings.  Although you will see a lot of proficient athletes do the kipping muscle up without a false grip, for the beginner and if you want to do them strict, it is necessary.