MMMM W2 D1

9
Aug

MMMM W2 D1

Day 3 of the MAXIMUM MACHO MUSCLE UP MANUAL!!!!
Today we’re working on transitions for the Muscle up. This will help us to build muscle memory and gain some strength in the process. MU

There have been days in business where I kick back at my desk with a cold beer and reminisce on a successful week. There have been days when I find myself in the fetal position hoping for an asteroid to strike this place and end the shit show. I’m learning that everything, business and personal, has a pattern or cycle to it. Sometimes I’m on top of the mountain and other’s its as if I’ve lost my grip and the speed at which I’m plummeting to the valley below might end me before I hit. The death fall days seem to always last longer than the great ones do.
The process I’m figuring out is based heavily on having an end goal, something to shoot for, to aspire to. When I used to get knocked on my ass and I didn’t have a vision of where I was headed in the first place, it was terribly difficult to get back up.
Dedicating time to focus on who I really am and where it is that I’m going has proved to be the single best exercise I’ve ever practiced.
Life is too short to amble around aimlessly. It’s so simple, spend time figuring out who you are and where you’re headed to avoid succumbing to the highs and lows that destroy so many other people.

MOVEMENTS & SETS
Banded Muscle Up Progression
Advanced- 10 sets of 5 reps (Red or blue band)
Intermediate– 10 sets of 3 reps (Larger Band if needed)
Beginner– 10 sets of 3 reps (Larger band)

Ring dips (if you were un able to complete in progression)
Same sets/reps as above

SEE VIDEO BELOW FOR MOVEMENT STANDARDS

  • Use a band that will give you enough support to perform this strict, but not so strong as to not allow you to sink down far enough to straighten your arms
  • Your legs should remain straight, keep toes pointed.
  • Look up at the rings so that your head stays behind them until you’re ready to transition, then quickly switch your gaze to your toes.

4 Responses

  1. Edwin

    I did 6 sets of 5 (with blue) before 4:30pm class yesterday. Red band was pretty difficult on the first set so I switched to the Blue Band. It took a couple sets to get used to, but was pretty fluid on the remaining sets. Definitely difficult…on the 5 rep I was glad the set was over. Shoulders are sore today, but yesterday’s Strength and WOD was shoulder intensive.

  2. Buck

    That first picture of the gym with green walls is Crossfit Craic in Dedham, MA. I went their twice last Christmas! Must be a good sign. I should have done this yesterday, now I’m behind! I’ll catch up though.

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