February 1, 2012

Accumulate 2 mins (III-2 min, II- 1:30 min, I-1 min) of ‘hang time,’ then immediately:

6 Rounds For Time

5 KB Shoulder To Overhead (Left Arm) (55/35, 35/20, 20/12.5)

5 KB Shoulder To Overhead (Right Arm)

10 Box jumps

20 Double-Unders

OLYWOD

Work on Muscle Up Progressions

Hang Power Snatch 5 x 5 x 5 x 3 x 3

1 min max sit ups

 

New York Sports Club, 1927, with four sets of rings hanging in the far background. Several kettlebells are in the foreground.

 Greg Glassman, “The muscle-up is astonishingly difficult to perform, unrivaled in building upper body strength, a critical survival skill, and most amazingly of all, virtually unknown.”