WHITEBOARD – 4 May 2011
Workload:
Skill Day
20 Muscle-ups or 20 Strict Bar Dips & 20 Strict pull-ups
Notes: Work on the muscle up as a skill. It could be working on getting the false grip down with an aided muscle-up (feet or toes on ground), a full kipping muscle-up w/ a full turn out at the bottom, consecutive muscle-ups, muscle-up without a false grip, or deadhang muscle-ups.
Just pick a skill that is slightly out of reach for you at the moment and take time to work on it. Once you have worked on the skill perform 20 muscle-ups or the sub to finish. If you did a lot of reps to work on the skill then don’t worry about the 20 reps to finish.
Have fun.
Beyul Training 
Worked on muscle up false grip, jumping from the floor and trying to get into the “catch” position
20 Gravitron dips (60#) (3 3 3 2 2 2 1 2 2)
20 strict dead-hang pull-ups (5 3 3 3 3 2 2, yes, that’s 21)
20 Muscle-up attempts
2 Muscle-up successes
last one was done without getting caught with my wrists bent.
50 double under warmup
20 minutes of biking focusing on staying close to or at my aerobic maximum heart rate
followed immediately by:
1 mile run
5 muscle ups on 5 attempts
2 very sore legs today.
Muscle ups.
25 attempts = 25 frustrating failures
Upside… I found myself not as tired and not as much joint pain or blistered wrists as previously.
Many attempts, many failures. My kip just wasn’t there. I blame allergies.
Offsite WOD:
Run 1.5 Miles
50 Squats
150 Bicycle Crunches
For time:
Completed as RX’d. Stop watch took another dump, so no time recorded.