We will be working on the muscle up progressions today. Some consider them to be a test of muscular strength, others nothing more than a party trick but either way, working towards them has great benefit to both pulling and pushing strength. If you already have a muscle up, keep working them to try to get more; if you can only kip them muscle up, take this time to work on developing a dead hang version which is a far harder proposition - as you can see from the progressions below, Coach Sommer considers the kipping MU to be only one step above the jumping variety and not even as hard as a dead hang kneeling or seated version!
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Farmer's Walk 2 x 40 metres (left arm out, right arm home)
Strength
Clean and Jerk 5, 5, 5, 1, 1, 1
Again, add weight to each set and finish with three strong singles
Conditioning
4 rounds for time
15 strict press @ 40% max
15 Wall Ball
Aiming for a sub-5 minute effort here.
Cash Out
Muscle Up progression
(Negative MU/Jumping MU/Kipping MU/Kneeling MU/Seated MU/Dead Hang MU)
Post weights and times to FK.UK
Have fun
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