WOD 16 August 2013

16 Aug

photo (100)Level 2

Back squat 5-5-5-5-5

Knees-to-elbow/toes-to-bar – technique

As many rounds as possible in 12 minutes:
7 jerks (70%)
14 pistols
21 double unders

Level 3

Snatch grip deadlift 3-3-3-3-3-3

Handstand walk drills

As many rounds as possible in 12 minutes:
7 jerks (70%)
14 pistols
21 double unders

Carolyn and the muscle up

Carolyn showed me her muscle up attempt this week in the gym. You can view it here.

In theory Carolyn has a muscle up. She has a pull up to smooth transition as can be seen here and she has four good ring dips in a go when fresh. There was no reason why she shouldn’t be able to do one.

On asking her to perform a ring dip… oh. Her depth is ok. In other words it would pass as a minimum standard but it is no where as near as what is needed to complete her muscle up.

She now needs to work on her dip strength at a deeper range. She’ll have the muscle up soon.

If you want a muscle up then you need to practicing deep ring dips (scaled or unscaled), you need to be aiming for chest to bar pull ups or as near as possible so that you have the pull up range to get above the rings. See the bigger picture. Work fuller range of motion early. Get the muscle up sooner.

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