FRIDAY 10/6/2017

THE WORK

15 Slow Muscle Up Negatives

*these should take at least 10s each

Then,

3 rounds

• 5 Single Arm 1-1-3 Tempo Ring Rows
• 5 Double KD 1-1-3 Tempo High Pulls

THE WHY

Being strong enough to do a strict muscle up is a very important first step to getting a swinging ring muscle up. (Notice I did not say doing a strict muscle up. Don't get discouraged.) Negative work, or eccentric work, is one of the most effective ways to build strength. 

The extra accessory work is meant to dial in the most common strength deficiencies associated with ring muscle ups.