Group A – 20 Minutes:
Muscle-up Progressions
Group B – 20 Minutes:
TGU:
1-1-1-1-1-1-1-1
Group A:
10 Rounds for time:
5 Pull-ups
5 Push-ups
5 Muscle-up Pull-Throughs to Press
Group B:
For time:
30 Muscle-ups
This is a bit of an unusual class format. The fact of the matter is, there are people who can do muscle-ups, and who therefore benefit from workouts with muscle-ups in them. There are also people who cannot yet do muscle-ups, and these people will benefit much more from a workout designed to develop the skill rather than one which demands them to muddle sloppily through with neither technique, nor strength development being the focus. So, group A will be made up of all those who cannot complete a muscle-up, or a very clean (open to some interpretation) variation of a jumping muscle-up. Group B will be made up of all those who can do muscle-ups with little or no scaling. The coaches have a nice progression in place and are ready to help those in group A come a few steps closer to successfully completing the muscle-up. The workout will still go off for both groups at the same time.
To that end, if you’re curious about ways to develop the muscle-up, you ought to take a moment and chat with Busola Akinwale. She set out a few weeks back to get her first muscle-up and spent a lot of time training the movement before and after class. In less than two weeks (+/-), she was doing muscle-ups. The point: if you want ’em. Go get ’em.
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