Tuesday, October 1, 2013

8th & I

5 rounds, not for time, of:

2 muscle-ups
4 Turkish get-ups (55)

5 rounds of:

5 push press (155)
10 C2B
20 double-unders
Rest 2 minutes

Notes:  Okay, we've got a little homework assignment tonight.  Watch the muscle-up video and see if you can spot the muscle-up where I "rolled" over and the muscle-up where I "snapped" over.  If you guessed the first muscle-up as the rolling one and the second muscle-up as the snapping one, then you're correct.  Something magical happens when all of the pieces of the muscle-up come together:  the tight kip, aggressive pull, and vicious sit-up.  If you miss the timing, then it turns into a rolling muscle-up.  If it all clicks, then you get this massive wave of power then propels you over the rings easily and takes you right into your dip.  I've felt on bar muscle-ups before, but today was the first time it ever happened on the rings.  TGUs are a good exercise to incorporate into the beginning of your workout because they help with mobility as well as activating your entire body.  Had originally planned to work heavier push presses along with some C2Bs as more of a strength segment.  However, opted at the last minute to keep the weight moderate and add in some double-unders to make it more of a conditioning piece.  I've been neglecting my C2Bs lately -- they are a major part of the Open and need to be trained more often.