Friday, January 20th 2017
We are super excited by the progress we are seeing from everyone with our gymnastic cycle and we hope you are as well. We are about to hit the mid-way point of the cycle and given what we’ve seen so far, we have decided to make a slight change in the muscle up group.
We initially began the cycle with the intention of building to “bar muscle up” capacity. Over the first few weeks we were purposely working on ring pulling strength, knowing that it would translate to both ring and bar muscle ups. And to start we thought keeping the focus on bar muscle ups allowed us to keep the classes together at the rig. But after seeing the athletes who chose the muscle up cycle (and the fact that many of them have bar muscle ups), we have decided to focus more on developing ring muscle ups. We also spoke to several athletes and they agreed they would get more out of it if we shifted focus more to the rings. If getting that first bar muscle up was what you had your heart set on, continue to follow this strength programing! But we know many of you are dreaming of being over the rings or linking more muscle ups together and we know this work will result in many victories in the coming weeks!
COACH’S TIP: There is a lot of rest baked in here (two minutes between rounds AND when your partner is working) so when it’s your turn GET AFTER IT!. All of the reps in each movements should be unbroken, so if you can’t string 9 swings or 7 cleans together, go lighter. If you find that this is still too much volume or you are feeling very fatigued after the first few rounds, feel free to drop the reps to 7, 5 and 3.