Skill/Strength: Muscle-up Progressions
WOD: 10,9,8,7,6,5,4,3,2,1 of:
Overhead Weighted Walking Lunge
(1) 10sec L-hold
Big skill time today. We don't get into muscle-ups very often so use this time wisely. There are a variety of skills, movements and points of performance for this gymnastic excercise. This highly technical movement combines wrist, elbow, and shoulder stabilization as well as engaging the core. This would be a great accomplishment for each of you to strive for.
Maintain proper balance and weight distribution during the Wall-Ball and make sure you lock out the plate on your overhead lunges. Try to go unbroken on the 10 sec L-hold on the pull-up bar. If you are doing hanging knees, make sure you squeeze those obliques and make it count!
Check out the video below on a great muscle-up progression. Post times and thoughts to comments.