Todays session was based around exercises chosen by the Box athletes, sent to me via
E-mail. It was to be their favourite or worst exercise.
So the session that I put together based on the movements sent to me is:
With a barbell @50kg:
Bentover Bar bell Row x5
Hang power clean x1
Thruster x4
Ring Pull-ups x5
Ring Dips x5
5 Sets: 2-3 min between sets.
Then I tested my theory that if you can do a full range of motion Pull-up & Dip and someone shows you how to do the false grip on the rings, you can and will achieve a muscle-up in under 10 minutes?
And this to be done after the session!
Two Box athletes Suki & Rob, neither having attempted a muscle-up before, and with minimal time on the rings, both achieved a muscle-up in under 10 min when fatigued. The MU is a party trick and does not deserve the mythical status that it seems to have gained. If you have the physical capability to do the two movements (Pull-up/Dip) then you can do an MU, just get someone to show you the false grip first.
Mark.
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