Muscle-Up Practice

Gerald performs his 2nd muscle-up on his first night ever achieving the muscle-up... Wish I had the first one on Video :)



As most of you know the standards at CFSC are high. We expect you to always perform your best, use full range of motion, have the highest level of integrity and always set goals in order to achieve them. I have been drilling the Muscle-Up this month and prescribing many of you homework to do after class, but yet I have still have seen minimal practice to achieve this advance exercise. You all have the potential to execute a muscle-up if you set your mind to it. Why are you holding back?

Todays WOD is focused on achieving the muscle-up of becoming better at the muscle-up. Hit it hard and make sure range of motion is at its best. Remember, the muscle-up is the highest pull-up you will ever do and the lowest dip you will ever do.

WOD
A.M.R.A.P. 20 Minutes ( No Chalk slashes on the floor :/ )
8 Dead Hang Pull-ups
8 Ring Dips
8 Toes 2 Bar ( Strait Legs )

Scale-
Level 3-4... RX
Level-2 .... 5/5/5
Level 1.... 8/8/8 Bands as needed

Simple homework for starting “the road to the Muscle-up.”

week 1 
Tuesday- 3 Sets of 10 Dead Hang Pull-ups 
               3 Sets of 10 Dips (Use weight if needed)

Thursday- Repeat 
Fridat - Repeat 

Week 2 
Tuesday- 3 Sets of 12 Dead Hang Pull-ups 
               3 Sets of 12 Dips (Use weight if needed)

Thursday- Repeat 
Fridat - Repeat 

Week 3 
Tuesday- 3 Sets of 14 Dead Hang Pull-ups 
               3 Sets of 14 Dips (Use weight if needed)

Thursday- Repeat 
Fridat - Repeat