Practice long enough and you can join Danny Rodrigues – the only person
alive who can successful do the “Victorian Cross” on the still rings…
Back Squat:
3-3-3-3-3
10-8-6-4-2 Reps for time:
Muscle-ups
Box Jumps (40/36)
To all athletes interested in one day doing muscle-ups, please consider the following. There are many people out there who can do pull-ups and ring-dips in high numbers, who still can’t do a muscle-up. That being said, there is nobody out there who can do a muscle-up who can’t at least do a pull-up and a ring-dip. What this tells us is that the muscle-up is a movement dependent on both strength, which must be developed, and skill, which must be practiced. While the sub of three pull-ups and three ring dips for every muscle-up prescribed is a good scale for developing strength, there is no substitution to developing the skills involved with the movement too. What I suggest is a multi-directional approach to workouts that include muscle-ups. Of course the approach will depend on the athlete. Ultimately, however, for those of you who want to be able to do muscle-ups but who lack a couple of the important elements required, it is not just a good idea, but completely necessary that you change up your approach. Some days you should do your 3:1 scale, this will help to develop the strength required to do the movement. Other days you should do assisted muscle-ups; whether they are the jumping variation or the type in which you keep your feet on the ground, the scaling decision that prioritizes practicing is just as important as the one that focuses on strength. When you are able to connect the dots between your strength and your skill, you’ll find yourself above the rings.
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