020722

Happy Monday! Today we have some squatting and a MetCon, but after you can choose between Ring Muscle Up tech, pistol tech or more lower body work.

A. Back Squat
6RM, 6 @ 90%, 6+ @ 85%
*Take 4-5 sets before dropping to your 90%.
*Loads should be heavier than last week.

B. Metcon (Time)
*Partner WOD
2 Rounds (Relay Style)
15-12-9
Calorie Row OR Calorie Bike
Deadlift (225/155)

-then-

Both run 400m
200’ Handstand Walk OR 10 Wall Walks

C1. Functional Bodybuilding
5 Rounds
(0:20) Max KB Goblet Squats
12 Straight leg DL @ 31X1

5 Rounds
(8L / 8R) Drop Lunges
8 BB Good mornings

*Look to go heavier than you went last week.

C2. Pistol Progression 
1. Deep narrow squat
2. Single Leg Squatting to bench
3. Single Leg Squatting to bench and back up
4. Rolling Pistol (from bench, box, or other surface)
5. Pistol w/ counter weight
6. Pistol w/ elevated heel

C3. Muscle Up Progression 
RING MU TECH

(1)Strict Ring MU -
1- False Grip (False grip PU on bar - False grip hold on rings )
2-False Grip Ring PU
3- Strict Ring MU (Push shoulder through ring "fast SU")

(2)Negative Ring MU-
1-Ring Support
First, start in a ring support position. While in that ring support your elbows should be fully extended and tucked in close to your body. Think about bringing your pinkies to your pockets and slightly turning your rings out so your thumbs are pointing away from your body.

2-The Dip
Next you will perform a negative ring dip. Slowly lower yourself to the bottom of your deep dip position. This should be slow and controlled with at least a 3-5 second count from the top of your dip to the bottom of your dip. Once you are in the deep dip position, hold for a second or two before working through the transition.

3-The Transition
Many people will have a hard time during this phase of the muscle-up progression at first. It takes a lot of control but mastering this piece will bring everything together. After your dip, you will keep your thumbs tucked nice and close to your chest. Start to slowly let your body slide back and out of that dip position. As you do so the big fight will be keeping the rings close to your chest and your elbows in a tight bent position.

4-Negative Pull-Up
At this point you will be in a chest-to-ring hanging position. Try to hold this for a minimum for 2-3 seconds before slowly lowering yourself away from the rings. Just like that eccentric dip that we performed earlier in the muscle-up progression, it should take you 3-5 seconds to lower yourself to a full hanging position.

(3)Ring Kip Swing
1- Small and TIGHT swings, 2- Beat Swing, 3-Hip to ring

(4)MU transition Drills
1-Feet on Floor Transition Drill
2-Calves on Foam Roller Transition Drill
3-Feet on Box Transition Drill
4-Calves on Box Transition Drill