Wednesday October 25, 2017

(Steve about to make a transition from on the ground to standing on this turkish get-up. Much like life transitions, this take a lot of balance, coordination, and concentration!)

Skills Session:

Ring Muscle-ups

**Using the False Grips**

  1. Isometric Holds on the Rings –use the false grip tools, maintain your false grip, elbows bent. Reverse TABATA ( 10 seconds on, 20 seconds off… 4 rounds only)
  2. Eccentric Lowering on Rings–use false grip tools, maintain your false grip, slowly lower down for a 5 count.   4 rounds
  3. Ring Pull-ups — 4 sets x 5 reps (try to get chest to rings if you can)
  4. Reverse TABATA kip swings on pull-up bars – 4 rounds–really work your positioning here
  5. Hip to Bar Swings – 4 sets x 5 reps
  6. Jump to Transitions – do not finish the dip (just jump into the bottom of the ring dip)… 10 reps total
  7. Try to put it all together

 

WOD:

AMRAP in 7 minutes:

10 Deadlifts (185,125)

3 Bar Muscle-ups