I put together a special workout for our "Muscle up club". It was a nice opportunity to work this skill in a "doable" workout. Expect to see these special workouts pop up every couple of weeks in 2008, (and to get more difficult!). We have a solid core group that can perform multiple muscle-ups. I expect big things out of this crew; they are highly skilled athletes! (and very inspiring) I'll keep those rings hung in our 2nd room, lets keep at those progressions I've taught and see even more of you muscle-up!
Joel hit his first 3 rounds with no breaks, he cruised through sets of 5 reps consecutively. Even more impressive was the fact that he did this WITHOUT the false grip! Do you know how strong you have to be in order to do this? It caught up with him on round 4, a quick coaching tip and a whole lotta strength got him through this workout in 21:36
20 Box Jumps 26"
10 SDLHP 95lb
*5rounds for time*