30 Muscle-ups
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If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
compare to: March 24, 2008
Muscle-up/False Grip Demo...[wmv] Muscle-up...[slide show]
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May 12, 2008
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Note: we have found that it is better to break up your MU's so that you don't go to failure and can't complete the WOD as RX'd.
The common practice is to have someone run an interval timer and do one MU every 10 sec. or two every 20 while another timer is capturing total time.
Try to turn the hands out for full extension at the bottom to comply with proper form. If you loose your false grip at the bottom, do the best you can and work on technique for future MU events.
Also you may want to tape up your wrists and palms. This one tends to leave the hands trashed.
If you can't do a MU yet then keep pushing and pulling, then pay us a visit and we'll tweak your technique.
Enjoy!
Posted by:jkeel | May 12, 2008 at 07:10 AM
17:02 Last few sets of 10 pull-ups had some jumping pull-ups mixed in. All of the last few sets had at least 5 regular before the jumping started. Hit the wall though. Good to be back though. Anybody know what a whole nights sleep feels like? I can't remember. Mama and baby are healthy though so I can't complain.
Posted by:Spencer | May 12, 2008 at 05:25 PM
No where to do MU s in my box gym. So I did 60 50lb PU and 60 50lb bar dips. It took me 12:02.
Posted by:Roy | May 12, 2008 at 05:57 PM
I of course can't do a muscle up so I did the 120 pull-ups/dips.
32 pull-ups at 70# assist
88 pull-ups at 80# assist
17 dips @ 90# assist
47 dips @ 100# assist
39 dips @ 110# assist
17 dips @ 120# assist
15:06
Considering BW of 140, those numbers suck, but they are an improvement over last time. I also improved my time, but only by 5 seconds. My arms are smoked from making up Fran yesterday.
Posted by:Jennie Keel | May 12, 2008 at 08:11 PM
Can't yet get the muscle up, Don't know what my deal is. So i Did 100 Dips and 100 pullups. Hope to get the muscle up soon...
Took me 10:21.
Posted by:JoeBob | May 13, 2008 at 08:31 AM
Make up day:
Did 2 every 20 sec.
As RX'd (unable to turn out at bottom at 21)
8:52
Took longer than last time but I didn't do any jumping MU's so I consider it an improvement.
Posted by:jkeel | May 13, 2008 at 04:51 PM
Did two workouts today to make up for Sunday and Monday....been sick 60 weighted pullups 30lb and 60 ring dips (15 of them weighted 30lbs) 12:40
Posted by:Nut | May 13, 2008 at 09:17 PM