Are you ready for the next challenge? With the Open coming up, we thought we would focus on a skill this month that is a goat for lots of athletes…
We will be testing:
- Max muscle ups or
- Max Pullups and/ or
- Max ring dips
We will be awarding the points as followed in the last week of February:
- Max muscle ups – 5 points per consecutive rep
- Max pullups – 1 point per consecutive rep
- Max ring dips – 1 point per consecutive rep
- Points for decreasing the rubber band assistance TBD
Here are the stipulations:
- If you have your ring muscle up, you must test the movement for your score, you are not to opt out and do max pullups and/or dips
- You can do max pullups and max dips for your score or choose just one.
- If you are using assistance, the goal is to decrease the amount of assistance in the month
- The goal of the month is to get as many athletes in your gym doing muscle ups or pullups or dips
Movement standards:
- Muscle ups must begin with full extension of the elbows at the bottom of the rings with a full turnout (non- false grip allowed) and finishing on the top with full extension of the elbows.
- Pullups must begin with full extension of the elbows and finishing with chin over the horizontal plane of the bar at the top.
- Ring dips must begin with full extension on top of the rings, move downward (hips lower as well) until the shoulder is below the top of the elbow and finishing again with full lock in the elbow with full control.
Keep those shoulders mobile and healthy this month!
Open Gym (downtown):
- 8:00am – 9:00am
- 10:30am – 12:00pm
- 1:15pm – 2:30pm
- 3:30 – 4:30pm
Have you registered for the mental training seminar on Saturday, February 16th?
Today’s Workout:
Buy In – Push Jerk 5-5-5-5-5 E3M (use a rack if needed)
WOD – 5 Rounds for time.
12 Deadlift (275/185)
10 PullUps
Zone 3 – DL 195/135
Zone 2 – DL 135/95, scale to assisted pullups
Zone 1 – scale as needed
Cash Out – Roll out the low back and partner stretch hamstrings
Extra Credit: Russian Swing (HAP) 12 reps EMOTM for 10 Minutes