Arguably The Best

“The muscle-up is arguably the single best upper body exercise.”
Sunday 070701
30 Muscle-ups for time
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If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
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“An effective workout would be for two athletes, regardless of ability to perform the muscle-up – alternately assisting and working – in sets of five reps. Thirty muscle-ups, each complete to lockout, is a good workout for most people. Fifty will cover the needs of even elite barbarians.
Though containing a pull-up and a dip, its potency is due to neither. The heart of the muscle-up is the transition from pull-up to dip Рthe agonizing moment when you don’t know if you’re above or below.
That moment – the transition – can last from fractions to dozens of seconds. At low, deliberate speeds, the muscle-up takes a toll physically and psychologically that can only be justified by the benefit. No other movement can deliver the same upper body strength. Period.
How hard? Not very, really. Gymnastics moves are graded ‚ÄúA‚Äù through ‚ÄúE‚Äù, ‚ÄúA‚Äù being easiest and ‚ÄúE‚Äù hardest. The muscle-up is an ‚ÄúA‚Äù move. That‚Äôs right, easiest. So it‚Äôs easy for gymnasts and nearly impossible for most everyone else.”
Coach Greg Glassman


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  • michelle

    i wish there were subs for the sub!
    i think its a run in the park for me and yoga later.

  • Hari

    34:08 Sub 2:1 Jumping Muscle Ups (bottom of the rings head level.)

  • 60 jumpband assisted muscle ups.
    I was more strict with my form than last time and still beat my last effort by over a minute.

  • sarena

    60 jumping MUs. 20:04. Had to stop at bottom of dip to get bearing before jumping!
    OL class–worked split jerk til 75#
    Then palyed with pushups on various height boxes and rings and then GHD work, including laying back til parallel and pressing weight overhead with 20# dbs and 16KG KBs.
    Then worked a bit on clean form up to 65#

  • A2

    95 split jerk
    most I’ve ever got over my head.
    Whoop whoop!
    cleaned 90 but didn’t like the way it happened.

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