Muscle Ups!

Training
part 1:
run about 2 miles

rest 6+ hours

part 2:
A. Hang Power Clean - 3 x 3 @ 80% effort; rest 2 min
B. AMRAP Muscle Ups; rest 3 min x 4
C. Row 2K - if feelin it, go for it, if not, back off

Results:
A. HPC @ 130#
B. Muscle Up practice (no false grip)
C. 8:21 (ave 2:05/500)

Today was my first time getting a muscle up without the false grip. I am excited to finally be able to do it. Right now they do not seem any easier than a muscle up with the false grip, but with practice I am confident that they will become easier and more efficient in a work out.

HPC/ NO FALSE GRIP MU'S from Chelsea Ryan on Vimeo.