TUESDAY 8/22/2017

THE WORK

• 5 rounds
  • 5 Muscle Up Pull Throughs
  • 3-5 Strict Dip + Support Hold

THE FOCUS

The transition from below the rings to above the rings is the hardest part of a strict muscle up. Second hardest part is the dip to lockout. Today, we're working on both.

THE NOTES

Muscle Up Pull Through

This is a partial range of motion muscle up. You're going from a chin hold below the rings to a bottom dip position above the rings and back. The rings should trace your sternum and lower ribs. Sound hard? It should. And it is. 

Scaling - All 5 reps need to be completed unbroken, so you have options. 1 - Grab a friend to spot you. 2 - Set the low rings to just above your head when you are sitting on your heels on the floor (feet under you). Use the top of your toes on the ground to self spot through the movement. 3 - Place a box in front of you, and feet on top. This will take away some of your body weight.

Strict Dip + Support Hold

Every strict dip rep is followed by a 3-5 second straight arm support hold. Be sure your strict dip is going through FULL range of motion, and dropping all the way to the bottom of the dip.

SET THE RINGS WIDER THAN SHOULDER WIDTH.