Muscle-up tech with KB OH lunges and burpees

Thursday 24.4.14

Rich has muscle-ups so you need them too...

Rich has muscle-ups so you need them too…

A: Muscle up tech – neural pathway development using the following key points:

  1. false grip, hang back, turn out/turn in
  2. chest through and stop in bottom of low dip
  3. complete dip

B: 10 min AMRAP:

  • 5 muscle-ups (jump throughs, kipping or strict muscle-ups) / scaling (if you don’t have ring dips):ย 10 push-ups
  • 10 OH KB lunges @ 24/16kg w/ each arm (20 steps in total)
  • 15 burpees (no step downs)

Post training notes and completed rounds and reps to comments or totalWod

Anzac Day Shutdown

Just a reminder that the gym will be closed tomorrow (Anzac Day) but be back open for regular sessions on Saturday.

Coach B

Husband of @rebeccafwarren. Dad of Madz & Isabelle. Coach & Owner of @adaptcrossfit. One Passionate Dude.

  • Amanda C says:

    A. Fun ๐Ÿ™‚
    B. 5 OH KB lunges into 2nd round (5 each arm). Subbed for push ups and 10kg KB.

  • Jason says:

    A) This is probably the first time I’ve applied myself to the task of muscle up tech. Usually I just sit at the back watch and nod and do some ring dips. Long ways to go, but was fun.
    B) Those KB lunges were tough – that is all. (Also good tips from Coach B on keeping everything tight)

  • Heinex says:

    A) I’ll put it out there. Erik shall have MUs by year end. Time for lots of volume training!

    B) Finished OH lunges in Round 3- with lots of grunts & little poise!

  • Fee says:

    A: Fun. By the time I actually have the strength for these, my neural pathways will be gold!
    B: 7 burpees of the third round. Subbed m/ups for push ups. Used 16kg for left arm KB lunges and 10 for right (elbow injury).

  • Sam B says:

    A: enjoyed this, got to working on jump throughs.

    B: Got to 14 burpees in the second round. Did jump through MUs. 24kg KB.

    Between today and the pull-up volume training earlier in the week, it seems as though someone has stolen my arms and replaced them with limp (and painful) noodles. I want my arms back!

  • Ivan L says:

    A. Taken a bit of a step back here. Done the odd muscle up in the past, but hurt my shoulder doing it and currently have a sore wrist. So I just did lower jump through to make sure I had reasonable control.

    B. again, sore wrist so 24kg KB on left and 12kg on right. Strangely, I can normally kip ring dips but today was so slow in getting in position that I defaulted to strict. About 7 burpees into 3rd round.

  • zacbax says:

    A. These were fun got to jump through stage.

    B. Did this with the jump throughs and got 10 oh lunges into the 2nd round.

  • TarrynC says:

    A: Interesting! I seem to be ok getting through to the dip position, long way off getting dips though!

    B: Wasn’t feeling it today, everything was a struggle and was a bit special on some of the movements (I may have dropped the KB on my foot….oops, not sure how that happened). Finished 8 burpees in the second round.

    Always fun working with Em, and was good to make it to a 10am for once!

  • EmilyB says:

    A) Fun but a lot to think about!

    B) 15 lunges into 3rd round. Maybe one day I’ll learn to breathe through my burpees!

    Always good working with Tarryn! Another really busy 10am sesh- always good to see different faces.

  • James says:

    Practiced talking sh*! with Joshy, Matty and Duaneo. No, but seriously L-sit muscle ups are hard.

    B: RX 4/5 MU in 3rd round. Missed maybe 3-4reps, was kind of hoping I’d finish the 3rd. Just when I thought my MUs were getting a bit better.

    Cash out: roof-board carries for time? Also a round of Death by Roofdust (much worse than burpees). Was cool that everyone stuck around to help Ben do some cleaning. I think everyone is pretty excited about expanding to next door ๐Ÿ˜€

  • Olivia says:

    A: Good to get some technique work for these and to get neural pathways working for when I get there ๐Ÿ˜›
    I knew there was a reason I have been those ring dips after sessions in the last few weeks ๐Ÿ˜‰

    B: Did jump through MU with ring dip – they got tiring pretty quickly – good fight, my upper arms are pretty tender now!
    16kg KB – Finished in round 3 with 10 lunges

  • Leanne says:

    Practicing and I get it but unfortunately I cannot even hold my weight and lock out my arms let alone do a dip… But I gotta try, right ๐Ÿ˜‰
    Completed 2 push-ups into 3rd round… Took it pretty slow, (breathing in a heap of dust) worked with 14kg KB

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