1a) 3×3-5 Wall Climbs
1b) 3×12 GHD Sit Ups
1c) 3×8 Bent Over Handle Row W/Landmine
1d) 3×8 Seated Dumbbell Shoulder Press
Sumo Deadlift High Pull (75/55)
Shoulder to Overhead
Box Jump (24/20)
*Compare to 8/2/17
10-15 Minutes of Muscle Up Drills:
-Hip-2-Rings Straight Elbow Kipping Swings
-Forearm-2-Hand Support Transition Dips on Boxes
-Strict Ring-2-Chest Pull Ups
At home, we have a mantra for my kids. Whenever they struggle with things like homework, sports, reading, or building, I always ask the same question: “How do we get good at things?” They respond, “KEEP PRACTICING.”
I love this mantra because it instills the idea in them that there is (i) value in the work; it teaches us discipline, builds character and demonstrates the value of patience/persistence; and (ii) a relationship between effort and reward; the greater our effort, the greater the reward.
Accordingly, you may have noticed that we have been focusing on the components of several high-skill movements that many of us struggle with (like C&J, Snatch, Handstand Push Ups, and Muscle Ups). Those of you who have been putting in the work will certainly see progress in these areas. Still, though, I hear a lot of people who claim to want to improve their muscle ups but I never see these people practicing. So, here is a little bit of truth you already know: YOU MUST PRACTICE YOUR MUSCLE UPS TO IMPROVE YOUR MUSCLE UPS.