4 Days a week Muscle-Up Training Progressions

Workout of the Day for Wednesday 1/29/14

21-18-15-12-9-6-3 reps for time of:
Good morning, 45/35 pounds
Toes to bar
Overhead Squat, 135/95 pounds

The Jerk Dip with Kendrick Farris and Cara Heads Slaughter – video [ipod] [mov] [HD mov]

Open Prep WOD:
15 minute EMOM:
2 Muscle-Ups
12 Box Jumps

If you do not have muscle ups see the 4-Day progression below and pick one of the days to work on your muscle ups!

Day 1: 3 Rounds:
Strength: 5 Strict-False-Grip-Chest-To-Rings
Skill: 5 Banded Supine Muscle-Ups

Day 2: 3 Rounds:
Strength: 5 supine ring rows in false grip
Skill: 5 Floor Kipping Muscle Up

Day 3: 3 Rounds:
Strength: 3 Gymnastics Kip Hips to Rings in Hollow Body
Skill: 4 Jumping Muscle-Ups

Day 4: 3 Rounds:
Strength: 4 Kneeling Strict Muscle Up
Skill: 4 Feet on Box, 2 Hip-Up Kips, 1 Kipping Muscle-Up

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