ACF – February 18, 2019


Muscle Up/Swing:

LOTS of grip here. I would strongly suggest taping up for this or wearing grips if you have any concerns of tearing. Break up the muscle ups early on so you don’t have to worry about muscular failure in the later rounds. Sets of 2 to accomplish the work in each round is a great idea. KB is on the heavier side but still working getting the weight overhead. Rely on leg and hip drive to save your pull as best as possible. Take out the first round or two if needed in order to meet the goal time domain. You can also sub out a jumping or banded variation of the muscle ups if you like. If you have been doing this frequently try a chest to bar pull up, even a strict variation if you have them.

DRIVE SAFE…icy roads!! Heater’s on 👍🏻🔥

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