Muscle Up Skills, Helen, Friday 13-03-15

Friday March 15, 2013
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The Workout

“Merdam gravam levate”, Friday 130215 Ides of March


Muscle Up Progressions: Warm up and do ONE of the following:
5 x 5 Ring Pullups/Ring dips
5 x 5 banded muscle up transitions
5 x 3 Jumping muscle ups
5 x 2 Muscle ups: Pause Descents to maintain false grip into second rep!!

Fortitude: Helen, 3 rounds
400 meter run
1.5 pood Kettlebell swing x 21 (53#/35)
Pull-ups 12 reps

Dessert: 40 Turkish Situps, HEAVY!!! Merdam gravam levate!

Movements: , , , ,

My Result

MUs: worked on the sling a bit, then tried some jumping… got one!

Helen: 16:39 rx’d. as usual, my pull-ups were my downfall (sucky kip today).  KB swings were CF games style, mostly.

TSU: started on yellow but that was too much for me. Did 40 at blue.

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