08.21.14 #WOD Chaining Bar Muscle-Ups: Hollow Rock Drill w/ Custom Rig Set-Up, w/ Cody Burkhart One of the biggest issues athletes face in chaining bar muscle-ups, and often in learning their first one, is proper control of the kip momentum and direction relative to the bar and force of gravity. Using the hollow rock position and transferring the saved energy to a globally extended position of the kip increases force of subsequent muscle-ups and appropriately balances the position of the athlete to the bar. The rig setup can be done on any standing racks or rig racks by immobilizing the spin capability of the bar. By lowering the height of the activity, the athlete can work in a confident and safe environment to practice the skill. Check out the video on it and spend 5-10min working on the skill prior to the WOD. 15-10-5 reps each of: Hang Cleans (225/155) Bar MU BJ (30/24) Clean Be smart about hand maintenance… if you start to tear stop! an injury is an injury. Nothing is more ridiculous than showing off your “cool” hand rips because they aren’t cool, they are injury just like a lacerated shin from a box. Rant over… ** Post time and feedback to comments**
Posted on: Thu, 21 Aug 2014 22:51:43 +0000
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