Friday, October 01, 2010



Five rounds for time of:

7 Muscle-ups

21 Burpees

3 rounds for time:
7 "seated" muscle-ups
21 burpee
Each burpee terminates with a jump one foot above max standing reach.

I am super proud of myself for being able to do the seated muscle up. The scaled movement includes a 2" band under my butt, suspended from the pull up bar above. I'm seated on the ground with legs straight out in front of me. The rings are lowered so that they hover above my head, and I am able to utilize the false grip. Take a deep breath in, pull up, pop head through into the transition and into full extension on the rings. It felt awesome to have the strength to pull myself up and over into the ring dip position. This week was very upper body heavy... which is definitely what I need, being that my upper body needs the most attention and conditioning. 

I don't like Burpees, but this time, for some reason, it wasn't so bad. And I actually enjoyed the little jump to 1 foot target between each burpee. Most people would think I'm a sicko, but it's the truth. Maybe cause the seated muscle up was so taxing that the burpees felt like the rest. 

So I've graduated from the scale of pull-up and ring dips for one muscle-up to seated muscle up. That is pretty fuckin' cool. It's on my goal sheet, a muscle up... a secondary goal, but a goal none-the-less. 

I need to Zone. Bad. Shit has gone by the wayside and I feel lethargic and moody and "soft." 


  1. I think I know which muscle-up progression you're talking about. The other day I tried that one, and got a raspberry/scrape on the front of each shoulder, where the band came in contact with my skin when I was doing the dip part of the muscle up. Did you have the band in front of your arms, or behind? If it was behind, how did you keep it from popping off your booty?

    Nice work, keep that muscle up goal in your sights! :)

  2. I had the band behind my arms/rings to start. After the transition, the rings were on the outside of the bands if that makes any sense :)