Surmounting

Thursday, December 22, 2011

DROM and Shoulder Prep as needed

Mobility:
Test your front squat with light dumbbells
Pidgeon on box for 2 minutes per leg
Retest your front squat

7 False grip ring rows
7 Dumbbell Front squats
7 False grip Muscle up transitions
7 Dumbbell Push Presses
7 False grip Pull ups or row
7 Dumbbell Thrusters

Practice movements and rest as needed

Three rounds for time of:
7 Muscle ups
35 lb dumbbell thrusters, 21 reps

Rest as needed

Cool down with 50 Hollow rocks and 50 Arch rocks, not for time

Sexy.

Today, if you cannot perform muscle ups perform either 7 Muscle up transitions or 21 Pull ups and 21 Dips per round.  Remember that just as the deadlift is picking something up, and the clean is getting something to your shoulders, the muscle up is surmounting an overhead egress.  Someday, you will be doing it for real, and we want you to chose a scale that will get you there sooner than later.