Today's Workout: 121713

HSPU: 2 max sets each from a deficit, from flat ground, and from shortened ROM (or aided.) See below.
Muscle-Up negatives: 3 x 5
Deadlift x 5 (315/225)
Handstand Pushups x 15
3 rounds for time.
Handstand Pushups (HSPUs) present a wide variety of scaling options:

  • From a deficit (hands elevated, increasing ROM)
  • Flat and strict
  • Flat, kipped
  • To an advantage (head touches a pad)
  • Wall Walkups
  • Feet elevated, legs straight, toes on a box
  • Feet elevated, knees on a box
  • Stinkbugs, feet close
  • Stinkbugs, feet far
  • Pushups

From the list, identify a level at which you feel competent. Perform two sets of work at one level above your current level, two sets at your current level of competence, and two sets at a level below your current level. Even if you achieve only one or two reps in the first two, you’re practicing a skill first, then performing max work at your current level of competence, and then working to failure at an “easier” level to build capacity.
The reverse muscle-up is a way to  wire a movement backward. Since a muscle can handle an eccentric load about 30% greater than its concentric max, anyone who can hold a front support on the rings can lower themselves into a deep dip, and then reverse the kip into the rings. This will help to ‘wire’ or neuromuscularly program the correct sequence of movements to achieve the muscle-up. Go as slowly as possible and  ‘feel’ transitions and balance points rather than simply hitting the same walls over and over.
Saturday is the Catalyst Christmas party! Check out the facebook page for details!