Muscles Going UP!

So many muscle ups today!!
Nathan got his first ring MU today (and did it STRICT!) and then proceeded to get 3 more!! Angelo got his first bar muscle up with some tips from Perry!! And Jeff McNair did muscle ups for the first time in a workout!! Maybe some of the accessory work we’ve been doing is paying off?..

Workout:

10 Rounds EMOM:
1 Split Jerk
Start with an empty BB

2 Sets:
15 DB Row/Side
10 Side Lying DB External Rotation/side

3 Rounds:
3 Minute AMRAP:
3 Muscle Ups
6 DB Push Jerks (Player’s choice on weight)
9 Double Unders
2 Minute Rest
*Pick up where you left off each round

Kris

It has been so fun to watch all of Kris’ recent successes because he is someone who really puts in the extra time and effort; from doing Josh’s challenges, to doing a little extra lifting and even more importantly tracking all of his food for 1000+ days. It is so inspiring, but not surprising, that Kris has gotten a strict HSPU AND a bar MU in the last two Open Workouts!

Workout:

10 Minutes to Build on a Double Power Snatch with a 2 second pause at the knee

3 Sets:
10 KB Seesaw Press/side

5 Rounds:
500m Row
21 KB Deadlifts (53/35# each hand)
15 Hand Release Push Ups
*20 Minute Cap