Skill
Muscle-Up Technique (transitions, banded, kipping, strict)
WOD
Level 1
15-12-9 reps of each for time:
- DB Thrusters (30/20# per hand)
- V-up
Level 2
21-15-9 reps of each for time:
- Thruster (115/75#)
- Toes-to-Bar
Cool-down
Athlete’s Choice Lower Body Mobility
Almost got a muscle-up! A little more strength and control in the transition and dip and I’ll have it 🙂
WOD: 8:48 at 65#. That was awful.
7:51 – first 21 at 75# then 55#. happy monday.
6:35 (15-12-9 with Thrusters @ 55#)
9:41 95#, scaled k2e in round 2, and just tucks in round 3.
No Muscle-ups, Bursa and Rotator issues.
WOD: 8:50, RX. (breaking up the Thrusters in hard numbered sets didn’t work.)
Worked on Transition for Muscle Ups
WOD: 11:? (about 12-15 cant remember)
30 MUs for time: 7:40. off by 1:00. I don’t like the wood rings.
6:40 sub’d 165# back squat for thrusters, wrist is off.
One more day in Columbus.
AMRAP 12
50 Double Unders
7 squat cleans 135#
11 pull ups
5 rounds + 31DUs
~ 5 kipping MU. Getting closer to strict.
WOD: 6:42rx
7:32, L1, 75#
T2b then k2c
10:50 @75# for 21 then 65# for 15, 9
6:37 (55#)
Thanks for the encouragement, Ian!
10:09 level 2
5:23 rx
I was on the struggle bus today. 8:54 Rx…I think?
7:08 (85# thrusters)
Worked on strict muscle ups and hanging in false grip, got up to my chest without losing the grip so that’s progress?
WOD: 5:44 (55#)